Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
WARM: Warm-up (No Measure)
AMRAP 6:
10 Alternating Spiderman Stretch 5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm
• Load on the KB movements should not exceed 35#.
PRE-WORKOUT MINI ROUNDS | 8:00
Round 1 | 2:00
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-25# to each side) :20 Bike (easy pace)
Round 2 | 2:00
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-15# to each side) :20 Bike (moderate pace)
Round 3 | 2:00
1 Set:
3 Box Jumps (should be workout height)
5 Sumo Deadlift High Pulls (should be workout load) :20 Bike (fast pace)
FUCHSIA (Time)
RX
5 Rounds For Time:
10 Box Jumps (24/20″)
15 Sumo Deadlift High Pulls (115/75#)
20/15 Calorie Bike
LEVEL 2
5 Rounds For Time:
10 Box Jumps (20/14″)
15 Sumo Deadlift High Pulls (75/55#)
15/11 Calorie Bike
LEVEL 1
5 Rounds For Time:
10 Box Step-ups
15 Sumo Deadlift High Pulls (45/35#)
10/7 Calorie Bik