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052720

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