09282021

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