“Long Road to Ruin”

CrossFit Kennett Square – CrossFit

CrossFit

1. Gymnastics – Get Upside Down!

2. Conditioning – “Long Road to Ruin”

Conditioning

Long Road to Ruin (AMRAP – Rounds and Reps)

Alpha:

18 min AMRAP

In Teams of 2

30 Air Squats

20m Broad Jump

10m Handstand Walk

6/4 Calorie Bike

Follow-the-leader style: Partner 1 Does 30 Air Squats, Partner 2 does 30 Air Squats. Partner 1 does 20m Broad Jump, Partner 2 does 20m Broad Jump, etc.

Bravo:

18 min AMRAP

In Teams of 2

30 Air Squats

20m Low Squat Hops

2 Wall Climbs

6/4 Calorie Bike

Charlie:

18 min AMRAP

In Teams of 2

30 Air Squats

10 Tuck Jumps

30m Bear Crawl

6/4 Calorie Bike