CrossFit Kennett Square – CrossFit
CrossFit
1. Warm-up Deadlift
2. Conditioning – “Death and All His Friends”
Conditioning
Death and All His Friends (Time)
Alpha:
For Time
10 Deadlifts (315/225)
50 Double Unders
20 Pistols
10 Ring Dips
20 Deadlifts (225/155)
50 Double Unders
20 Pistols
10 Ring Dips
30 Deadlifts (135/95)
50 Double Unders
20 Pistols
10 Ring Dips
Bravo: Deadlift (225/155, 135/95, 95/65), Modified Pistol, Stationary Dips
Charlie: Deadlift (155/105, 105/75, 75/55), :30 Double Under Attempts, Feet-together/Knee-together Air Squats, Stationary Dips
Endurance
10AM Endurance Class
Viva La Vida (Time)
For Time
Row 250m
20 Kettlebell Deadlifts (70/53)
100 Double Unders
40 Air Squats
10 Ring Dips
Row 500m
20 Kettlebell Deadlifts (70/53)
100 Double Unders
40 Air Squats
10 Ring Dips
Row 750m
20 Kettlebell Deadlifts (70/53)
100 Double Unders
40 Air Squats
10 Ring Dips