Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Warm up:
2rds
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