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