CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Color Me Badd”
2. Mobility and Recovery
Conditioning
Color Me Badd (AMRAP – Rounds and Reps)
18 min AMRAP
12 Burpee Pull-ups
10/8 Calorie Bike
12 Dumbbell Hang Clean and Jerks (50/35)
10/8 Calorie Row
Alpha/Bravo: As written
Charlie: Burpee to Pull-up Bar, Dumbbell (35/20)
KSQ30
9:15AM KSQ30
On a running clock:
0:00-1:00 AMRAP Burpee Pull-ups
1:00-2:00
Rest
2:00-4:00
AMRAP
Row 6/4 Calories
4 Burpee Pull-ups
4:00-5:00
Rest
5:00-8:00
AMRAP
Row 6/4 Calories
4 Burpee Pull-ups
8 Ab Mat Sit-ups
8:00-9:00
Rest
9:00-13:00
AMRAP
Row 6/4 Calories
4 Burpee Pull-ups
8 Ab Mat Sit-ups
12 Russian Kettlebell Swing (53/44)