CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Hodge Podge”
2. Weightlifting – Back Squat
Conditioning
Hodge Podge (Time)
Alpha:
2 Rounds for Time
30 Burpees
200m Farmer’s Carry (70/53)
40 Alternating Dumbbell Cleans (50/35)
20 Right-Arm Dumbbell Push Press
20 Left-Arm Dumbbell Push Press
10 Bar Muscle-ups
Bravo:
2 Rounds for Time
30 Burpees
200m Farmer’s Carry (53/44)
40 Alternating Dumbbell Cleans (35/20)
20 Right-Arm Dumbbell Push Press
20 Left-Arm Dumbbell Push Press
10 Chest-to-Bar Pull-ups
Charlie:
2 Rounds for Time
30 Burpees
200m Farmer’s Carry (44/35)
40 Alternating Dumbbell Cleans (25/15)
20 Right-Arm Dumbbell Push Press
20 Left-Arm Dumbbell Push Press
10 Pull-ups
Weightlifting
Back Squat
4 x 55%
(4 x 65%) x 3
(3 x 75%) x 2
Endurance
10AM ENDURANCE CLASS WILL BE THE SAME WORKOUT AS THE CROSSFIT CLASSES.