“Deception”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Deception”

2. Gymnastic Skill Work – Handstand Walk

Conditioning

Deception (Time)

For Time

4-5-6-7-8-9-10-11

Front Squats

Burpees

Alpha: 95/65

Bravo: 75/55

Charlie: 65/45

Gymnastics

Handstand Walk practice

In 10 minutes:

– Get into handstand

– Shoulder taps from box or wall

– Box Walk arounds

– Partner work

– Attempts on own

KSQ30

9:15AM KSQ30

6 Rounds

:30 Air Squats

:30 Burpees

:30 Rest

Strength

6:30PM KSQ Strength

1. Push Press – 1 RM test

2. Final attempt at 30 Strict Ring dips

Push Press

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