Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
500 m row then 4 rds of 15 seconds hard, 45 seconds easy row
Shoulder and Squat warm up
Cindy in a Boat (AMRAP – Rounds and Reps)
20 minute AMRAP
5 pull ups
10 pushups
15 air squats
10 kcal row