CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Good Good Time”
2. Open Prep Movement Practice
Conditioning
Good Good Time (AMRAP – Rounds and Reps)
In teams of 3, 18 min AMRAP
36 Atomic Sit-ups
36 Calorie Bike
36 Box Jump Overs
Alpha: Sit-up (25/15), Box (24/20)
Bravo: Sit-up (15/10), Box (24/20)
Charlie: Sit-up (15/10), Box (20/12+)
KSQ30
9:15AM KSQ30
EMOM 16
Min 0: Atomic Sit-ups
Min 1: Calorie Bike
Min 2: Box Jump Overs
Min 3: Rest
Strength
6:30PM STRENGTH CLASS
1. Squat Snatch
5 x 60%
(3 x 70%) x 2
3 x 75%
(2 x 85%) x 3
2. Push Press Stamina
6x
AMRAP Push Press (70% 1 RM)
Rest :90 between each set
*Record your highest set and the weight used