Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
2:00 Bike
All the line drills
PVC Shoulder Stretches
Push Press Drills
Push Press ((5 – 4 – 3 – 2 – 1) x 2)
Increase weight each set.
Do 5-4-3-2-1 reps, then do it again.
Metcon (Time)
3 Rounds
20cal Bike
20 Inverted BB Pull Up
100′ Farmer’s Carry Walking Lunge with DBs
Scales:
15cal Bike
15 Inverted BB Pull-up
100′ Goblet or no weight walking lunge