200807

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

WARM-UP:⁣

5:00 of:⁣

3/3 Reverse Lunges⁣

6 Kneeling Push Ups⁣

6 Russian KBS⁣

Metcon (Weight)

3 Rounds

5 EA. Side Lunge w/ KB

20 Clam Shell

10 ea. Reverse Lunge

Metcon (AMRAP – Rounds and Reps)

The Medball Is Your Best Friend – NEVER LET GO!

13 MIN AMRAP

15 Medball Clean

15 Wall ball Push Press (do a regular wall ball shot w/out the squat)

14 Reverse Lunge holding Medball