05182020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

2:00 Jump Rope

60′ Crawl

Straddle & Lunge Stretches

5 Kang Squat

10 Air Squat

5 e. Side Lunge

10 e. SlingShot Walks

Back Squat ((5 – 4 – 3 – 2 – 1) x 2)

Rest 2 min b/w sets.

Increase weight each set.

Do 5-4-3-2-1 reps, then do it again.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 Double-Unders

60′ DB Crawl

12 DB Step Up (total)

20 Russian Twist (R+L=1)
Scale to:

– Singles, Plate Hops, or Low Step Ups

– Bear Crawl or Quadruped Crawl no DBs

– Step Up in Goblet or no weight