CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Ecto Cooler”
2. Accessory
Conditioning
Ecto Cooler (AMRAP – Rounds and Reps)
12 min AMRAP
2-4-6-8… Barbell Front Rack Lunges
2-4-6-8…Med Ball Cleans
Run 200m
Alpha: Front Rack Lunge (95/65), Med Ball Clean (20/14)
Bravo: 75/55, 20/14
Charlie: Front Rack Backward-Step Lunge (65/45), Med Ball Clean (14/10)
Accessory
3x
20 Banded Deadbugs
10 (each) 1-arm Kettlebell Rows
KSQ30
9:15AM KSQ30
15 min AMRAP
Row for Meters
Every 3 minutes, complete 20m Dumbbell Walking Lunge