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07272020

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