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