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09302020

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