Verdant CrossFit – Verdant Lite
Warm-up
Warm-up (No Measure)
Wrist & Forearm Stretches
Ankle Stretch
Then 2 rounds,
5 each Quad Tspine Twist
5 each Quad Hip Circles
5 each Stationary Lunge
10 slow Perfect Squats
15 each Sling Shot Walks
Weightlifting
Front Squat (4×8 @55,60,65,70%)
Metcon
Metcon (3 Rounds for reps)
EMOM 15min
1. Dual DB Clean x10/15
2. KB Dual Suitcase DL x10/15
3. SA DB Push Press x8/10 each
4. Bike x8/12 cals
5. Rest