Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Warm up:
10 walking lunges with twist
4 inch worms
10 scap push-ups
10 prone swimmer
10 quadruped twist
STR: Metcon (Weight)
4×10 each drop lunges with kb
*superset with*
4×10 DB bench press
record drop lunge
Bench Press (10 10 10 10 )
Metcon (Time)
5 rounds for time:
15 box jumps
10 burpee to bar