CrossFit Kennett Square – CrossFit

Workout of the Day

1. Warm-up Deadlift

2. Conditioning – “Flapjack”

3. Open Prep – Handstand Push-ups


Flapjack (Time)


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

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