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.