CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Deadlift
2. Conditioning – “Flapjack”
3. Open Prep – Handstand Push-ups
Conditioning
Flapjack (Time)
Alpha:
For Time
21-15-9 Deadlifts (225/155)
40-30-20 Wall Ball (20/14)
Bravo: Deadlift (185/135)
Charlie: Deadlift (155/105), Wall Ball (14/10)
Last performed: 6/5/17
Open Prep
Handstand Push-up Practice
If you have them:
Use Open standards (make a line on the wall) and go for max reps on the minute in a 10 min EMOM – quality over quantity here
If you don’t have them:
In a 10 min window you can:
*Pick a number and do an EMOM of attempts
*EMOM negatives
*try to get your 1st
*work on full ROM (head to target, to full lockout) from a box