CFKSQ

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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“Wolverine”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Stamina or Core 3. Conditioning Warm-up Stamina In 10 minutes: Unbroken jump rope escalator (dubs or x2 singles): 10-20-30-40-50-60…see how high you can go unbroken Take time between each set. If you break in set, start back of beginning of that set. Core…

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“Cincuenta”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Skill Strength 3. Conditioning Warm-up Run/Row 400 2x Handstand (or Plank) Hold Bar Hang 1-leg lateral step-ups Box Pigeon Slo-mo box dips and bottom hold Squat Jumps Up/Down Dog Strength Pistols (10×5 (each leg)) Modifications: Unassisted to box target (if you choose this…

CrossFit

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