Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

3 rounds w/ light kb or db

10 Russian Swings

5 Snatch + 50ft Overhead Carry each side

5 Tempo Goblet Squat, 44×1

25ft Alternating Side Lunge

Metcon (No Measure)

2- 3 Rounds Depending on Fatigue

20 BANDED Tricep Extension

20 Banded Lat Pull Down

20 Bent Over Row w/ BB

Metcon (Time)


Dumbbell Thruster


*try to keep moving the whole time, remember to jump feet outside of hands on the burpee!