CFKSQ

“Trampled Underfoot”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Trampled Underfoot” Conditioning Trampled Underfoot (AMRAP – Rounds and Reps) In teams of 2: 30 min AMRAP 20 Calorie Row 10 Tire Flips 30 Overhead Squats (115/80) 10 Toes to Bar 200m Run/200m Med Ball Run (20/16)* *you’ll alternate who carries the med…

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Endurance WOD 7.30.17

CrossFit Kennett Square – CrossFit Endurance Tabata Overload (7 Rounds for reps) Tabata at each station (8 rounds, :20 on/:10 off) Stations: 1 – Lateral P-Bar Hops 2 – Med Ball Cleans (20/14) 3 – Calorie Row 4 – Push-ups 5 – Calorie Air Assault Bike 6 – American Kettlebell Swings (53/44) 7 – 10m…

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Strength WOD 7.30.17

CrossFit Kennett Square – KSQ Strength High-Hang Snatch (7 x 1) As heavy as possible All sets at the same weight Back Squat (5 x 5) @ 70-75%

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