CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Mary Had a Little Grace”
Conditioning
Mary Had A Little Grace (Time)
For Time
3 Rounds of Mary
10 Clean and Jerks
2 Rounds of Mary
10 Clean and Jerks
1 Round of Mary
10 Clean and Jerks
1 Round of Mary =
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Alpha: Clean and Jerk (135/95)
Bravo: Clean and Jerk (115/80), Modify Pistol
Charlie: Clean and Jerk (95/65), Seated Dumbbell Press (30/20), Feet-Together Air Squat
KSQ30
9:15AM KSQ30
21 Dumbbell Clean and Jerks (50/35)
21 Push-ups
21 Air Squats
21 Ring Rows
Rest 2:00
15 Dumbbell Clean and Jerks
15 Push-ups
15 Air Squats
15 Ring Rows
Rest 1:00
9 Dumbbell Clean and Jerks
9 Push-ups
9 Air Squats
9 Ring Rows