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)


100; farmer Carry

12 Russian KB Swing 88/70
this can be done at home the exact same way!