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