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10262021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

EMOM 8

Minute 1 | 5 Squat Therapy Squats + 5 Kip Swings

Minute 2 | :20 Hollow Hold + 5 Deck Squats

Specific Warm-Up:

Toe to Bar Progressions

2 Sets x :20 of Single Toes-to-Bar

Mini WoD

2 Sets:

5 Toes-to-Bar

5 Burpees

10 Wall Balls

WoD: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

25 Toes-to-Bar

50 Burpees

75 Wall Balls (20/14#)

INTERMEDIATE

AMRAP 15:

25 Knees-to-Armpits 50 Burpees

75 Wall Balls (20/14#)

BEGINNER

AMRAP 15:

15 Hanging Knee Raises 30 Burpees

45 Wall Balls (10/6#)

POST: Metcon (No Measure)

Accumulate

50 V-Up on Ground

50 SA Landmine Press ea.