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)
21-15-9
Dumbbell Thruster
Burpee
*try to keep moving the whole time, remember to jump feet outside of hands on the burpee!