“Forward March”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Forward March”

2. Accessory

Conditioning

Forward March (AMRAP – Rounds and Reps)

Alpha:

12 Rounds for Time

5 Power Snatches (95/65)

10 1-arm Overhead Dumbbell Lunges (50/35) (in place)

Bravo: 75/55, 35/25

Charlie: 65/45, Front Rack Lunge 35/25

*Rx lunges for all versions are forward-step lunges

Accessory

3x

5 3-second Handstand Negatives

12 “Psoas” Marches

Psaos March = Straight leg bridge on bench, hold plate locked out over chest, Theraband around feet, pull toes and knee to chest alternating

Strength

6:30PM STRENGTH CLASS

1. Power Clean + Hang Power Clean

Heavy Single

2. Stamina Deadlift

4x

Bike Sprint 10/8 Calories

8 Deadlifts (unbroken, touch and go) at 55%

Rest :90 between efforts

Power Clean + Hang Power Clean

Deadlift

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