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04172019

Verdant CrossFit – Verdant Lite

Warm-up

Warm-up (No Measure)

Stretch Out

Then, 2 Rounds:

10 alt. Groiners

10 easy, stretchy Cobra lifts (backbend from lying prone)

10 alt. Bird Dog from Quadruped

10 Half Burpees (plank only no pushup)

10 Sumo Squats

Weightlifting

Sumo Deadlift (4×10)

Use BB or KBs.

Maintain same weight across all sets.

Floor Press (4×8)

Use DBs.

Maintain same weight across all sets.

Hollow Body (4x:30)

Tight tuck hollow. Can increase challenge by extending 1 leg, or arms overhead, etc. but make it the tightest, strongest hollow you can.

Metcon

Metcon (3 Rounds for reps)

3 rounds

1:00 each

Wall Ball

Box Jump

Burpee

Rest

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