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