071420

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

3-5min Rowing breakdown and practice.

2 Rounds

10 PVC Goodmorning

10 PVC Sumo Goodmorning

10 Cossack Squat

10 Ring Lat Press Down

:10 Hollow Hang

Practice Sumo DL & PU

pu: Sumo Deadlift (10 10 10 10)

Pull-ups (6 6 6 6)

do them strict!

Metcon (Time)

Rowing Intervals

500m

Rest 2:00

400m

Rest 1:30

300m

Rest 1:00

200m

Rest :30

100m

500m Row (Time)

Max Effort 500m Row