“Color Me Badd”

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)

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