Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4:00 of
20′ Bear Crawl Forward
10 Scap push ups
20′ Bear Crawl Backwards
10 KB Deadlifts
DB Bench Press (5 ea, 5, 5, 5)
Use same weight for each set.
Alternate working arm during set: Right arm works while left arm hold DB extended, switch next rep.
DB Single Arm Row (10ea, 10, 10, 10)
Go Heavy! No kipping
Support with other arm on a solid object.
Metcon (AMRAP – Reps)
AMRAP 11
100; farmer Carry
12 Russian KB Swing 88/70
this can be done at home the exact same way!