Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Metcon (Weight)
3 Rounds
12 Reverse Lunges Barbell Back Rack
15 Hip Up (Hip Thruster but lay on ground)
30 KB Over Chest Flutter Kick
*use manageable weight for all
Record Weight of Hip Up
Metcon (Time)
4 Rounds
20 Medball Clean
20 Wall Ball
20 Alt Leg V-Up