Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
2 rounds
1:00 Bike
12 each Banded Walks
12 Air Squat
12 Lunges
FSQ prep with BB
:30 T spine stretch in rack
10 alt. Elbows forward
5 Dual elbows forward
5 BB FSQ
4 Pause BB FSQ
Paused Front Squat (4 4 4 4)
:03 pause in the bottom of the squat
increase weight
Metcon (Time)
For Time:
15-12-9
Bike
DB Thruster
Burpee