“Horseshoes and Hand Grenades”

CrossFit Kennett Square – CrossFit

CrossFit

1. Conditioning – “Horseshoes and Hand Grenades”

2. Core

Conditioning

Horseshoes and Hand Grenades (AMRAP – Reps)

Alpha:

EMOM 15

Min 0: AMRAP Double Unders

Min 1: AMRAP Alternating Dumbbell Snatches (50/35)

Min 2: AMRAP Handstand Walk (in 5m increments)

Bravo:

EMOM 15

Min 0: AMRAP Double Unders

Min 1: AMRAP Alternating Dumbbell Snatches (50/35)

Min 2: AMRAP Wall Climbs (nose to wall)

Charlie:

EMOM 15

Min 0: AMRAP Double Under attempts

Min 1: AMRAP Alternating Dumbbell Snatches (35/20)

Min 2: AMRAP Bear Crawl (in 10m increments)

Core

Core Capacity Builder

Tuck Windshield Wipers (back on the floor, arms at a T, hip/knees at 90 degrees, knees fall 6 inches from the ground on each side) – active recovery, slow pace