09212020

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