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04052019

Verdant CrossFit – Verdant Lite

Warm-up

Warm-up (No Measure)

With PVC

– Pass Thrus, Circles, Twist

– Goodmorning, Windmill, Stagger RDL

– SL V-Up, Reclined Jefferson Curl

Weightlifting

Metcon (No Measure)

3 Rounds for Quality

Tuck Up x10

Windmill x5 each

SL Hip Thrust x8 each
*Lay all the way flat on ground between each tuck with arms outstretched overhead.

**Hold PVC pipe or light DB and get full rotation through shoulder.

Metcon

Metcon (Time)

DB Complex

10-8-6-4-2

Thruster

Burpee Over DBs

Reverse Lunge (each leg)

Metcon (No Measure)

Glute Burner

:30 each, 2-3 rounds

1. Banded Bridge

2. Seated Banded Abduction Pulses

3. Banded Side Lying Clam

4. Frog Pumps (no band)

5. Rest

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