Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Back Squat Warm Up (No Measure)
3:00 Row Warm-up (increase SPM every 1:00)
Monster Shuffle
Push Pull Hollow Hold x 20
30 Russian KBS
Hip Openers + Groiners
20 Airsquats
Reverse Lunges (6 6 6 6)
*number is per each leg
**increase every set
Metcon (Time)
30 Back squat
2000M Row