Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Warm up:
Banded squat hold against wall – 2 minutes (loop green band behind back, butt close to wall in squat position, bands go around knees, focus on driving through heels)
2 rounds:
10 monster walks, each way
10 cossack squats
10 slow mountain climbers/groiners
:30 hollow hold
Back Squat (4 4 4 4)
Do all at 70%
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
20 SA DB walking lunges (35)
15 SA devil’s press
10 toes to bar