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