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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.


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