Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Line Drills
Then 2 rounds,
10 alt. BB Reverse Lunge
10 BB BSQ
5 Hollow Lat Press Down (on bar or rings)
5 Arch/Hollow -or- :10 Hollow Hang
Reverse Lunges (10 10 10 10 )
5 reps each leg. try 50-60% of backsquat
Metcon (Time)
3 Rounds
400m Run
20 Back Squat
15 Pull Up