CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Push Press
2. Conditioning – “Equilibrium”
Weightlifting
Push Press
5-5-3-3-1-1
– Sets of 5 at 50%
– Sets of 3 at 72%
– Sets of 1 at 85%
Conditioning
Equilibrium (AMRAP – Rounds and Reps)
Alpha:
9 min AMRAP
10 Tire Flips
10 Russian Kettlebell Swings (70/53)
10m Handstand Walk
Bravo:
9 min AMRAP
10 Tire Flips
10 Russian Kettlebell Swings (53/44)
2 Handstand Box Walk Arounds (1 ea direction)
Charlie:
9 min AMRAP
10 Tire Flips
10 Russian Kettlebell Swings (53/44)
20m Bear Crawl
KSQ30
9:30AM KSQ30
2 x 5 min AMRAP
20m Walking Lunge
10 Russian Kettlebell Swings (53/44)
20m Bear Crawl
10 Russian Kettelbell Swings
Rest 3 minutes between AMRAPs