09142020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

2rds

5 each Cubans, I’s, Y’s, T’s

20 band pull-aparts

10 scap push-ups

10 downdog to updog transitions

Push-ups (1)

Find max push-ups and pull-ups

Do 2-3 warm up sets of push-ups, then 1 set max out push-ups. Whichever scale they can do. Make sure they record. Rest, then repeat for pull-ups.

Pull-ups (1)

Find max push-ups and pull-ups

Do 2-3 warm up sets of push-ups, then 1 set max out push-ups. Whichever scale they can do. Make sure they record. Rest, then repeat for pull-ups.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

20 kb swings #35

15 kb squats

250M Row*
this was originally a 200m run but air quality is scary