CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Bench Press
2. Conditioning – “Aqualung”
Weightlifting
Bench Press
Working set:
3-3-3-3-3 (across)
– Warm-up to around 65-75%
– You want your working set to be as heavy as possible (but achievable, too)
Conditioning
Aqualung (Time)
For Time
5-10-5-10-5-10
Push Press
Calorie Row
Alpha: 95/65
Bravo: 75/55
Charlie: 65/45
Last Performed: 5/12/16
Endurance
10AM Endurance Class
Thick As A Brick (Time)
3 Rounds for Time
Row 1000m
30 Dumbbell Push Press (35/25)