Verdant CrossFit, Verdant CrossFit North – CrossFit
A1: Kickstand RDL (8 8 8 8)
Do a 3 second descend and a 2 second hold at the bottom on each rep, move up in weight each time provided mechanics are good.
A2: Metcon (Weight)
Single Arm Farmer Carry 100M
Use a KB
Do 1 arm and then the next. The goal is not to break during the walk.
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