Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Warmup: couch stretch + frog stretch
Front Squat (5 5 5 5 5 5)
Front Squat
3×5 at 50% (think speed!)
3×5 at 70%
Superset with 10 body weight lunges – aim for the knee to pass over the toe of mobility allows
WoD: Metcon (Time)
15-12-9-6-3
Medball Clean (20)
Medball Sit Up
200 M Run After Each Round