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)


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%+/-