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