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


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