CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Joe Hector” Memorial Workout
Conditioning
Joe Hector (Time)
For Time:
3 Rounds
46 Double Unders
22 Overhead Lunge (25/10)
11 Push-ups
into
4 Rounds
18 Sit-ups
18 Kettlebell Swings (53/35)
18 Power Cleans (75/55)
18 Toes to Bar
18 Strict Press (75/55)
18 Calorie Row
**35 min time cap
KSQ30
9:15A KSQ30
5 Rounds for Time
50 Double Unders or 100 Single Unders
22 Overhead Lunges (25/10)
18 Russian Kettlebell Swings (53/35)
18 Sit-ups
Strength
6:30PM KSQ STRENGTH
1. Power Clean + Front Rack Lunge
5 x 55%
(3 x 65%) x 3
(3 x 75%) x 2
3 x 80%
2. Chin-ups (palms facing toward you instead of away)
5x
2-8 Reps per set (use band assistance if necessary)
Rest :90 between sets