Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Reverse Lunge Warm Up (No Measure)

400M Run

8 inch worm

12 Walking Lunge to Hamstring Stretch

20 Hip Ups (lay on ground and drive hips towards sky)

10 ea. reverse lunge on slider

10 Cossack Squat

50′ monster shuffle

12 Air Squats

Reverse Lunges (6 6 6 6)

6 ea. leg

increase weight each set

Metcon (Time)

5 rounds

20 Walking Lunge with one OH and one in front rack

20 SA DB Push Press
Push press uses only one DB