CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 22 – January Push-up Challenge
2. Conditioning – “Homer”
3. Gymnastics Skill Work – Toes to Bar
Conditioning
Homer (Time)
For Time:
Row 400m
30 Wall Balls
20 Box Jumps
Row 400m
40 Box Jumps
60 Wall Balls
Alpha/Bravo: Wall Ball 20/14, Box Jump 24/20
Charlie: Wall Ball 14/10, Box Jump 20/12+
Gymnastics
Using your max unbroken set of Toes to Bar (or controlled hanging leg raises), complete:
75% max ub set
Rest :90
65% max ub set
Rest :60
55% max ub set
Rest :45
45% max ub set
Endurance
10AM ENDURANCE CLASS
Big Homer (Time)
For Time:
Row 1000m
60 Wall Balls (20/14)
40 Box Jumps (24/20)
Row 1000m
60 Box Jumps
90 Wall Balls