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