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

40 double-unders
This is meant to be fast.

Stay true to the push press and move as quickly as possible!