CFKSQ

“Smoke Alarm”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Weightlifting or Stamina 3. Conditioning Warm-up Run/Row 400 2x Active Bottom of Squat Hold Post-Chain Spread Eagle Pigeon Spider Warm-up back squat Weightlifting Overhead Squat (4×3) 4×3 working set – 70% 1 RM Stamina EMOM 10 Min 0: 5 Cal Air Assault Min…

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“Welcome to Jamrock”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Conditioning 3. Elements Warm-up Conditioning Welcome to Jamrock (3 Rounds for reps) 3 x 6 min AMRAP 6 Power Snatch (75/55) 6 Box Jumps (24/20) Row 100m Rest 3 min between AMRAP Elements 5x 10 Hollow Rock 30 Seconds Handstand or Plank Hold…

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“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…

CrossFit

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