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04152019

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

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