Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Tabata Warm up – :20 on, :10 off x 4 each
Glute bridge
Bear crawl
Reverse lunges
Plank
Bulgarian Split Squat (X X X X)
Bulgarian Split Squat 4 sets of up to :30 hold/:30 max reps
Superset with barbell hip thrusts 4×10
Hip Thruster (10 10 10 10 )
make sure to use a peanut
Metcon (Time)
3 Rounds
12 kcal bike
12 alt db snatch #25
12 box jumps
*rest 2 min*