Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Set 1
20 Pulls on the rower (easy pace)
10 Sit-ups (legs straight)
100m Jog (no more than 1:00 to complete)
Set 2
20 Pulls on the rower (moderate pace)
10 Sit-ups (Heels together)
100m Jog (faster pace than previous set)
Set 3
20 Pulls on the rower (fast pace)
10 V-ups or Tuck-ups
100m Jog (faster pace than previous set)
Set 4
200/150m Row
200m Run
• Spend no more than 3:00 to complete
WOD: Metcon (Time)
RX
3 Rounds For Time:
500/400m
Row 400m Run
30 Toes to Bar
INTERMEDIATE
3 Rounds For Time:
400/300m Row
300m Run
15 Toes to Bar
BEGINNER
3 Rounds For Time:
300/200m Row
200m Run
20 V-Ups
Limitations
LIMITATIONS
3 Rounds For Time:
30 Mountain Climbers
30 Double Knee Tuck in Plank
400m Run
30 V-ups
Post: Metcon (Weight)
50 SL Kickstand RDL
50 Banded Hip Thruster