Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
5:00 of:
5/5 Single Leg Deadlifts (no weight)
5 Good Mornings (barbell or light weight)
5 Jumps to Object with straight leg landing (no rebounding, focus on full hip extension)
-then-
:20 Side Plank ea/side
:20 Airplane Pose/Side
:40 Squat Hold
Metcon (Time)
30 Box Jumps
200′ Inside Farmer Carry
30 Box Jumps
200′ Inside Waiter Carry (one hand over head, one as suitcase)
30 Box Jumps
rest 4:00
20 Elevated Reverse Lunge
20 Ring Row
15 Elevated Reverse Lunge
15 Ring Row
10 Elevated Reverse Lunge
10 Ring Row