Verdant CrossFit – Verdant Lite


Warm-up (No Measure)

Line Drills

– Lunge & Reach

– Inch Worm

– Bear Crawl

– Over Under Lateral Steps

– Crab Walk


5 Kang Squats

10 Chinese Squats

5 Stationary Lunge each

10 Ring Scap Rows

10 Ring Rows (palms down, pull to sternum)

:30 Hollow Hang

5 Strict Knee to Chest


1a: Deficit Stationary Lunge (3×6 each leg, optional DBs at shoulders or Goblet)

TEMPO :03 down, :03 up

1b: Pull-ups (3×6 toes on box)

TEMPO :04 up, :04 down

2a: Lateral Lunge (3×12 alternating, weighted goblet style)

Superset with 5 reps of:

2b. Slider Core Sequence

1 rep =

1 Slow Mtn Climber (R+L)

1 Slow Plank Leg Slide (R+L)

1 Plank to Pike


Metcon (5 Rounds for time)

Every 3:00min for 5 rounds

150m Run

20 Air Squat

10 T2B
150m = through gravel lot to chain link fence gate and back

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