“Firewall”

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)

Previous Post:

«

Next Post:

»