Verdant CrossFit – CrossFit
Warm-up (No Measure)
Row 500M
2 Rounds
12 Walking Lunge to hamstring stretch
10 banded good morning
4 ea. cossack squat
What is the KB Linear Progression?
KB warm Up
SB Demo
1xKB LP #1 (Weight)
Kettlebell Linear Progression
Snatch
Progression = RKBs
13 Reps every minute for 10 minutes. If doing snatch minute 1 = 13 reps on Right arm, minute 2 = 13 reps on left arm
CF Dutch Kills (Time)
4 rounds:
30 sec sandbag march
50 ft sandbag sprint
50 ft sandbag sprint (heavier weight)
6 SB Squat
*shoot for each round to be :75-:90
if anything about the bag hurts it is too heavy and you need to swallow the humble pill and go down in weight. please.
