Verdant CrossFit – Verdant Lite
Warm-up
Warm-up (No Measure)
Line Drills
Then 2 rounds,
5 Jefferson Curl (with PVC or 15# BB)
10 alt. Scorpion
3 each Half TGU
:20 Bottom Push Up Hold
Weightlifting
Turkish Get Up (4×3 each side)
Scale to
1. Half TGU balancing slider
2. Full TGU balancing slider
Chin Up (4×5)
Scales (slow & controlled)
1. Shins on box
2. Toes on box
3. Supinated Grip Ring Row
Dips (4×5)
Scales
1. Feet on box Ring Dip
2. Incline Ring Push Up
Metcon
Metcon (Time)
Intervals x5
150m SPRINT
15 RKBS
Rest 1:00
150m = through gravel lot to gate at 15th St and back.
*Record total time to complete all 5 rounds including rest periods