Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
2 Rounds
50′ OH Plate Carry
10 OH Plate Shrugs
1x Bear Crawls 360 (around 4 edges of mat)
Then,
10 Tabletop Hip Lifts
10 Plank to Down Dog + Weight Shifts
10 Push Ups
T-spine roll/stretch
Warmup DL before metcon.
Metcon (No Measure)
10min Flow Practice of the following:
Handstands x “X” (whatever you can do)
– Belly to Wall Plank Hold
– Belly to Wall Hold
– Belly to Wall Weight Transfers
– Belly to Wall Shoulder Taps
Strict MUs x3-5 (feet on ground)
– Ring Pull Up
– Ring Pull Up + Transition
– Ring PU + Transition + Dip
Metcon (Time)
5 Rounds
40′ Bear Crawl
8 Ring Push Ups
4 Deadlift @~70%+/-