Verdant CrossFit North – CrossFit

Russian Kettlebell Swings (13 )

This is day 1 of a 4 week KB swing cycle. You will pick ONE KB that you will use for the next 4 weeks. This needs to be a smart decision, not to light not to heavy, as this will only get harder over the cycle. The goal here is to build strength, explosive power, and endurance through KB swings. This will help improve our Olympic lifts, Squats, Deadlifts, Kipping pull-ups basically anything involving our hips which is a large chunk of what we do in here.

WOD: Metcon (Time)

100 Burpees for time

200m Run every 3:00

15:00 Cap
You get the first 3:00 to do burpees, get them in!