071320

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

30 Jumping Jacks (sub alt. step jacks)

10 Walking Atlas Lunge (twist)

10 Walking Low Lunge to Ham

10 Half Burpee

10 Scap Push Ups

10 Prone Swimmer

10 Quadruped Twist (5 each)

Practice & warmup lunges with DBs and BB bench.

Walking Lunges (20 20 20 )

Bench Press (10 10 10 )

Metcon (Time)

5 Rounds

15 Box Jump

10 Burpee

Rest :30
Move FAST each round! *Record total time including rest.

Scale to:

10 Box Jump

7 Burpee

Movement Scales:

Plate or Low Box Jump or Step Up

Half Burpee or Incline