CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Push Press warm-up
2. Conditioning – “Hacienda”
Weightlifting
Push Press
To warm-up for the metcon, build up to a heavy, cycled 5 at roughly 75% of your 1 RM
Conditioning
Hacienda (Time)
For Time
15 Push Press
30 Box Jump Overs
Run 600m
30 Box Jump Overs
15 Push Press
Alpha: Push Press (155/105), Box (24/20)
Bravo: Push Press (125/85), Box (24/20)
Charlie: Push Press (95/65), Box (20/12+)