CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Carbon Copy”
2. Gymnastic Skill Work – Bar Muscle-ups
Conditioning
Carbon Copy (AMRAP – Rounds and Reps)
Alpha:
In 12 minutes…
5 Rounds of
7/5 Calorie Bike
14 Sit-ups
50m Farmer’s Carry (70/53)
With remaining time, complete as many rounds as possible of:
5 Handstand Push-ups
10 Alternating Pistols
Bravo:
In 12 minutes…
5 Rounds of
7/5 Calorie Bike
14 Sit-ups
50m Farmer’s Carry (53/44)
With remaining time, complete as many rounds as possible of:
5 Handstand Push-ups
10 One-Leg Step-ups (24/20)
Charlie:
In 12 minutes…
5 Rounds of
7/5 Calorie Bike
14 Sit-ups
50m Farmer’s Carry (44/35)
With remaining time, complete as many rounds as possible of:
5 Seated Dumbbell Press (25/15)
10 Feet-Together Air Squats
Strength
6:30PM STRENGTH CLASS
1. Strict Press – 7 Sets
2. Power Snatch Cycling:
6 x
AMRAP at 60% 1 RM
Record the highest number of reps completed and the weight used for all sets
Shoulder Press
5 x 55%
5 x 65%
(3 x 70%) x 2
(3 x 75%) x 2
3 x 80%