CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Grand Staircase”
Conditioning
Grand Staircase (Time)
Delta:
For Time
5/4-10/8-15/12-20/16 Cal Bike
10-15-20-25 1-Dumbbell Step Ups (50/35, 24/20)
15-20-25-30 Burpees
20-25-30-35 Russian Kettlebell Swings (70/53)
Substitutions:
Bike: Equivalent Calories on an Erg; 2-4-6-8 Running Laps around your house; or dust off an actual road bike and go 2-4-6-8 laps around your block
Step Ups: Dumbbell or Kettlebell or Sandbag Step-ups; 2-4-6-8 Trips Up and Down Your Stairs Carrying your Vacuum Cleaner
KBS: 1-arm Dumbbell Swings; 20-25-30-35 Filled Reusable Shopping Bag Swings (as heavy, but safely as possible)
Warm-up
1)
Bike/Row 10 Calories or Run to end of Driveway and Back
10 Good Mornings
Bike/Row 8 Calories or Run to End of Driveway and Back
10 Spider/Pigeons
Bike/Row 6 Calories or Run to End of Driveway and Back
10 Groiners
Bike/Row 4 Calories or Run to End of Driveway and Back
10 (total) Childs Pose Reach-throughs + 10 Hand-Release Push-ups
2)
10 Hip-Height Swings
10 Up-Downs
10 Bodyweight Step-ups
10 Russian (Chin) Swings
10 Burpees
10 Weighted Step-ups