Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

Warm up:


5 each Cubans, I’s, Y’s, T’s

20 band pull-aparts

10 scap push-ups

10 downdog to updog transitions

Test Day! Push Ups and Pull Ups.

Push-ups (1)

Pull-ups (1)

1-Mile Run (Time)

Max Effort 1-Mile Run

3 Min Assault Bike (Calories)

no stop and go just straight up effort

Metcon (No Measure)

Core: 3 rounds

12 plank with knee to elbow

10 hanging knee raise w/ object

12 PVC V-ups

10 arch to hollow with slider between feet