“Firework”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Push Press

2. Conditioning – “Firework”

Weightlifting

Push Press

– Use this as a warm-up for metcon

– Warm-up into 1 set of a heavy triple

Conditioning

Firework (AMRAP – Rounds and Reps)

Alpha:

2 min AMRAP

4 Box Jumps (24/20)

4 American Kettlebell Swings (70/53)

Rest 2 minutes

4 min AMRAP

6 Box Jumps (24/20)

6 American Kettlebell Swings (70/53)

6 Push Press (95/65)

Rest 2 minutes

6 min AMRAP

8 Box Jumps (24/20)

8 American Kettlebell Swings (70/53)

8 Push Press (95/65)

8 Lateral Bar Hops

Bravo: American KBS (53/44), Push Press (75/55)

Charlie: Box Jump (20/12+), Russian KBS (53/44), Push Press (65/45)

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