CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Out of Chalk”
2. Accessory
Conditioning
Out of Chalk (Weight)
For Time
Bike 30/20 Calories
50 Ab-Mat Sit-ups
30 Russian Kettlebell Swings
6 Strict Handstand Push-ups
40 Ab-Mat Sit-ups
30 Russian Kettlebell Swings
5 Strict Handstand Push-ups
30 Ab-Mat Sit-ups
30 Russian Kettlebell Swings
4 Strict Handstand Push-ups
20 Ab-Mat Sit-ups
30 Russian Kettlebell Swings
3 Strict Handstand Push-ups
10 Ab-Mat Sit-ups
30 Russian Kettlebell Swings
2 Strict Handstand Push-ups
Bike 30/20 Calories
Alpha: 70/53
Bravo: 53/44
Charlie: 44/35, Seated Dumbbell Press (35/25)
Accessory
2x
20 Chin-ups (underhand grip, full lock-out)
:30 Simba Squat Hold
KSQ30
9:15AM KSQ30
4 Rounds
1:00 Russian Kettlebell Swings
1:00 Ab-Mat Sit-ups
1:00 Calorie Bike
1:00 Rest