“CrossFit Baseline”

CrossFit Kennett Square – CrossFit

CrossFit

1. Weightlifting – Back Squat

2. Conditioning – “CrossFit Baseline”

Weightlifting

Back Squat (1×2)

Build up to a heavy double

Conditioning

CrossFit Baseline (Time)

Alpha/Bravo/Charlie:

For Time

Row 500m

40 Air Squats

30 Ab-Mat Sit-ups

20 Push-ups

10 Pull-ups

KSQ30

9:15AM KSQ30

For Time

Row 500m

40 Air Squats

30 Ab-Mat Sit-ups

20 Push-ups

10 Pull-ups

Rest 3:00

Repeat