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