Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
2 Rounds of the following:
Set 1
:30 Alternating Samson Stretch
:30 Doorway Stretch / Arm
Set 2
:30 Jumping Jacks
10 Ring Rows
Set 3
:30 Single Unders
8 Single Arm Ring Rows / Arm
Set 4
:30 Double Unders or Attempts
10 Scap Pull-Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
2 Rope Climbs (10/8-ft.)
12 Alternating Single-Leg Squats
20 Double Unders