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04122019

Verdant CrossFit – Verdant Lite

Warm-up (No Measure)

Bro Out, Show Out TONIGHT!

6:15pm. Come hang out!

Warm-up

Warm-up (No Measure)

2-3 Rounds

10 PVC Wide Stance Goodmorning

5 PVC Pass Thru

5 PVC High Pull

10 PVC Sumo Squat

5 each Quadruped Twist

Weightlifting

Hip Extension (3×10)

On GHD machine, hinge from hips, maintain neutral spine, squeeze glutes to lift torso.

Side Step Up (3×12 alternating)

Stand to the side of a box. Use only the strength in the posted leg to get to top of box, don’t jump with trail leg.

Plank (3x:30-:45)

Ring plank!! Scale by stepping forward to create incline plank.

Metcon

Metcon (2 Rounds for time)

For Time:

15-12-9

DB Thruster

KB SDHP

Immediately following,

50 Singles

Rest 2:00 and repeat

**Record time for each round separately.

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