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10252021

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″)