“Cookies and Cream”

CrossFit Kennett Square – CrossFit


1. Conditioning – “Cookies and Cream”

2. Accessory Weightlifting


Cookies and Cream (AMRAP – Rounds and Reps)


15 min AMRAP

Row 200m

15 Air Squats

10 Strict Pull-ups

*If you don’t have an Erg, Run 1 lap around your house

*If you don’t have a pull-up bar, substitute 20 rows. (If you have TRX straps, use them. If not, tie a towel around a very sturdy vertical object.)


1) Run to the end of your street and back

2) Set a clock for 7:00, on the :30 complete –

Jumping Jacks

Mountain Climbers

Active Spiders

Active Pigeons

Yoga Tables

Broom or Beach Towel Dislocates

(Repeat from the top)

3) 2 Practice Rounds of

Cardio Option

10 Air Squats

5 Pull-ups or 10 Rows


Extra Credit!

2 Rounds (not for time)

15 Upright Dumbbell Rows

20 (total) Alternating Tempo Floor Dumbbell Bench Press

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