Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
WARM-UP: :20 on/:10 off, 2 Rounds per exercise:
-Plate Hops or Bunny Hops
-Single Leg Plate Hops or Single Leg Hopping
-Quarter Squat Jumps
5/5/5 Prone I/Y/T
Bulgarian Split Squat (8 8 8 8 )
# is for each leg.
use light weight to adapt to the movement.
go as low as possible with the emphasis on ROM and not on weight.
Z Press (6 6 6 6)
superset this with the bulgarian squat
use 1 object at a time
# is for ea arm
Metcon (AMRAP – Rounds and Reps)
20 dumbbell push presses
This is meant to be fast.
Stay true to the push press and move as quickly as possible!