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