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.