CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Back Squat
2. Conditioning – “Ain’t No Thing”
Weightlifting
Back Squat
Working Set: 3-7-3-7
3s at same weight, 7s at same weight
Back Squat (2×3)
Back Squat (2×7)
Conditioning
Ain’t No Thing (AMRAP – Rounds and Reps)
Alpha:
9 min AMRAP
6 Handstand Push-ups
9 Chest-to-Bar Pull-ups
12 Ab-Mat Sit-ups
15 Forward Lunge Steps
Bravo:
9 min AMRAP
6 Handstand Push-ups
9 Chin-over-Bar Pull-ups
12 Ab-Mat Sit-ups
15 Forward Lunge Steps
Charlie:
9 min AMRAP
6 Seated Dumbbell Press (30/20)
9 Chin-Over-Bar Pull-ups
12 Ab-Mat Sit-ups
15 Forward Lunge Steps
KSQ30
9:15AM KSQ30
In 15 minutes, on the 3:00
10 Push-ups
15 Air Squats
20 Wall Ball Sit-ups
AMRAP Walking Lunges