Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

3 rounds

10 walking lunges

20 plate jumps

12 banded lat pull downs with PVC

12 banded face pulls

Max hang chin over bar

Strict Pull Up (X X X X X)

No Hip Movement, toes pointed, palms forward
5x 2-6 pull ups

5x 2-4 negatives

Do 5 rounds and do both each round

Metcon (Time)

4 Rounds

40 Double-Unders

25 Sit-Ups

12 G2OH #25 plate

20 walking lunges with plate OH