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08122020

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