Verdant CrossFit – Verdant Lite
Warm-up
Warm-up (No Measure)
Line Drills
– Lunge & Reach
– Inch Worm
– Bear Crawl
– Over Under Lateral Steps
– Crab Walk
Then,
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
Weightlifting
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
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