Basin CrossFit – CrossFit
(5-10min) Cone Speed Drill to warmup
(5+min) With a Light (16/12/8kg) Kettlebell:
1 Good Morning
1 Single Arm Bent Over Row — each side
1 Single Leg Deadlift (each side) — Hold the Bell in the opposite hand that is deadlifting.
Add one rep each round. So round 2 would be 2 reps of everything, 3 would be 3…
10min) Prep for Workout
1 x 6 reps
1 x 5 reps
3 x 3 reps
* Add weight each set.
* Aim to have the last set at around 75-80% of your 1RM.