CrossFit Kennett Square – CrossFit
CrossFit
1. Weightlifting – Shoulder Press
2. Conditioning – “Make a Wish”
Weightlifting
Shoulder Press
Build up to a working set of:
1-1-1
– From rack
– No dip prior to drive or in catch
– Strict press
Conditioning
Make a Wish (AMRAP – Rounds and Reps)
11 min AMRAP
11 Push Press
11 Toes to Bar
Alpha: 95/65
Bravo: 75/55
Charlie: 65/45
KSQ30
9:15AM KSQ30
4 min AMRAP
8 Calorie Bike
8 Push-ups
8 Sit-ups
Rest 2:00
3 min AMRAP
6 Claorie Bike
6 Push-ups
6 Sit-ups
Rest 2:00
2 min AMRAP
4 Calorie Bike
4 Push-ups
4 Sit-ups