CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Firewall”
2. Weightlifting – Bent Over Dumbbell Rows
Conditioning
Firewall (AMRAP – Rounds and Reps)
Alpha/Bravo:
10 min AMRAP
1-3-5 Handstand Push-ups
2-6-10 Wall Balls (20/14)
1 Round = all 27 reps
Charlie: Standing DB Press (35/25), Wall Ball (14/10)
Weightlifting
Bent-Over Dumbbell Row
5 x 10 total (same weight for all 5 sets)