Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
Warm-up (No Measure)
Plate Hops :30/:10 x4
2 Rounds
10 Good morning
5 Air Squat
10 Rotating Side Plank
5 Jefferson Curl
:20 Hollow Body Hold
ABs: Metcon (No Measure)
Core Work x3
10 e. Side Plank Hip Lift & Lower
:30 Hollow Scissors
20 alt. Slow Mtn Climber (with sliders)
Metcon (Time)
5 Rounds
3 KB Complexes
20 Russian Swings
80 Singles
1 KB Complex = 6′ Goblet Carry, 3 Goblet Squat, 2 Burpee Over KB