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10112021

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