Verdant CrossFit – Verdant Lite
Warm-up
Warm-up (No Measure)
2 Rounds
10 alt. Standing Side Bend (yoga style)
5 each Stationary Lunge
10 Tabletop Hip Lifts
5 each Side Plank Twist
:20 Arch Hold
:20 Hollow Hold
Gymnastics
Metcon (No Measure)
12 minute flow
8 each RNT Split Squat
:30 Wall Sit
5 Push Ups (:03 lower)
50 Jump Rope
10 Arch Hollow on bar or :10 Hollow Hold on bar
Metcon
Metcon (Time)
5 Rounds
140′ Waiter Carry
5 Man Maker
10 T2B
Switch arms halfway on carry.