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08102020

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