Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
3:00 Rowing Practice
Arm Swings & Circles
I’s, Y’s, T’s
Inch Worm Push Up
Lifting Technique Break Down
DB Bench Press (8 8 8 8 )
DB Bent Row (8 8 8 8)
use 2 dbs
Metcon (AMRAP – Rounds and Reps)
AMRAP 4min x 3 Sets
250m Row
12 Burpee
20 alt. SL V-Up
– Rest :90 b/w AMRAPs
Pick up where you left off each set.
Record total number of rounds & reps completed across all 3 sets.