CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 7 – January Push-up Challenge
2. Conditioning – “Flying Pigs”
3. Mobility
Conditioning
Flying Pigs (AMRAP – Rounds and Reps)
Alpha:
14 min AMRAP
7 Thrusters (95/65)
7/5 Calorie Row
14 Double Unders
Bravo:
14 min AMRAP
7 Thrusters (75/55)
7/5 Calorie Row
14 Double Unders
Charlie:
14 min AMRAP
7 Thrusters (65/45)
7/5 Calorie Row
14 Singles
Last performed: 1/15/2018 (our first official A/B/C workout)
Strength
6:30PM STRENGTH CLASS
1. Deadlift – 7 sets
5 x 60%
5 x 70%
(3 x 75%) x 2
3 x 80%
(3 x 85%) x 2
2. Stamina Squatting EMOM
EMOM 12 (6 Rounds of Each) – all sets at 72% of Front Squat 1 RM
Min 0: 1 Front Squat
Min 1: 3 Back Squats