052620

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