CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 28 – January Push-up Challenge
2. Conditioning – “Light n’ Airy”
3. Accessory
Conditioning
Light n’ Airy (AMRAP – Rounds and Reps)
9 min AMRAP
15 Russian Kettlebell Swings
21 Ab-Mat Sit-ups
Alpha/Bravo: 70/53
Charlie: 53/44
Accessory
3x
15 Dumbbell Hammer Curls
15 Hollow Rocks
1:00 Feet on Stability Ball Plank Hold
Strength
6:30PM STRENGTH CLASS
1. Power Clean + Hang Power Clean Complex (use Hang Power Clean 1 RM)
5 x 45%
5 x 55%
(3 x 65%) x 2
(3 x 75%) x 3
2. Stamina Squatting EMOM
EMOM 12 (6 Rounds of Each) – all sets at 64% of Front Squat 1 RM
Min 0: 3 Front Squat
Min 1: 6 Back Squats