Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
2:00 Row
Stretch Out
5 e. Quadruped Hip Circles
10 Glute Bridge + :30 Hold
Practice & Prep DL
Arch/Hollow practice before MetCon.
Deadlift (6 6 6 6)
all at roughly 70%
Metcon (4 Rounds for reps)
EMOM for 16 minutes
1 – DB Clean & Press x 8-12
2 – T2B x 12-16
3 – Row x 8-12
4 – Push-Up x 12-16