Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Set 1
:30 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
Set 2
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
Set 3
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
Deadlift (6 6 6)
banded deadlift
try for 50-60%
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
INTERMEDIATE
3 Rounds For Time:
400/300m Row
12 Deadlifts (135/95#)
21 Box Jumps (20″)
BEGINNER
3 Rounds For Time:
300/200m Row
12 Deadlifts (95/65#)
21 Box Step Overs (14″)