Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch :30 Forearm Stretch / Both arms
Part 2
Sets 1-3:
:20 Single Unders :10 Rest
:20 High Knees :10 Rest
Set 4 & 5:
:20 Double Unders or Attempts :10 Rest
:20 Walking Lunges
:10 Rest
WoD: BLUE (AMRAP – Rounds and Reps)
RX
AMRAP 10:
50 Double Unders
100m DB Farmer Carry (35/25#)
LEVEL 1
AMRAP 10:
50 Single Unders
100m DB Farmer Carry (15/10#)
5 Rounds:
50 Lateral Line Hops
100m DB Farmer Carry
Str: Metcon (Weight)
Accumulate:
20 DB Windmills
20 DB Turkish Get-ups