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)