CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 14 – January Push-up Challenge
2. Conditioning – “Go With The Flow”
3. Accessory
Conditioning
Go With The Flow (3 Rounds for reps)
Alpha:
3 x 4 min AMRAP
Row 10/8 Calories
12 Front Squats (115/80)
6 Handstand Push-ups
Rest 4 minutes between AMRAPs
Bravo:
3 x 4 min AMRAP
Row 10/8 Calories
12 Front Squats (95/65)
6 Handstand Push-ups
Rest 4 minutes between AMRAPs
Charlie:
3 x 4 min AMRAP
Row 8/6 Calories
12 Front Squats (75/55)
6 Seated Dumbbell Presses (35/25)
Rest 4 minutes between AMRAPs
Accessory
3x
:30 in a Kneeling Kettlebell Plank (KB should be heavy)
:30 Hollow Hold
Strength
6:30PM STRENGTH CLASS
1. Deadlift – 7 sets – de-load
5 x 55%
(5 x 65%) x 3
(5 x 75%) x 3
2. Stamina Squatting EMOM
EMOM 12 (6 Rounds of Each) – all sets at 61% of Front Squat 1 RM
Min 0: 3 Front Squat
Min 1: 6 Back Squats