CFKSQ

“Rocket Man”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Weightlifting or Core 3. Conditioning Warm-up Run/Row 200m Up/Down Dog Scorpion Plank Walk-out Push-ups Sampson Stretch Dislocates Inlocates Around the World Weightlifting Front Squat (5×5) 65-70% all sets or add 5-10# from last week. Core 10-minute sit-up escalator Unbroken 10-20-30… Take rests in…

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“Heavier Things”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Weightlifting or Stamina 3. Conditioning Warm-up 3x Run/Row 100 Spider Rotation/Pigeon Rotation Yoga Table Dislocate Inlocate w/ Barbell 2x Through the metcon sequence Weightlifting Three-Postion Power Cleans (5×1) Every 2 minutes on the minute: Power Clean from High Hang, Low Hang, Floor (1…

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Endurance WOD 9.25.16

CrossFit Kennett Square – CrossFit Razzmatazz (AMRAP – Rounds and Reps) 31 min AMRAP Run 1200m 25 Push-ups 1 Rope Climb

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