Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
4 rounds at a easy-moderate pace:
15 Cal Row
200m Run
Then
50ft line drills:
Lunge with overhead reach
Quad Pulls
Toes Pulls
Figure Four Pull
Duck Walk
Inchworm
Broad Jump
STR: Metcon (Weight)
4 Rounds
5 ea. Lateral Lunges w/ :03 Pause at Bottom
15 ea. front foot elevated, SL Hip Thrust
10 ea. Bulgarian Split Squat
*USE SAME WEIGHT FOR ALL MOVEMENTS ALL THE WAY THROUGH.
**DON’T WORRY ABOUT THE WEIGHT
Metcon (4 Rounds for calories)
4 X 1:00 ASSAULT BIKE
REST :90
RECORD EACH ROUND CALORIES