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04162019

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

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