Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Plate Hops
:20on / :10off x4
2 Rounds
10 Air Squat
10 Cossack
70′ Goblet Plate Carry
70′ OH Plate Carry
5 Goblet Plate Squat
Front Squat (8 8 8 8 )
do 2 KBs in front rack, try and use the same weight
Z Press (10 10 10 10 )
use 2 DBs, try and use same weight
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
12 DB Thruster
24 Double Under
18 DB Walking Lunges