CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up + 1-Mile Run
2. Conditioning – “Mike and Ike”
Conditioning
Mike and Ike (AMRAP – Reps)
Alpha/Bravo:
In Teams of 2
12 min AMRAP
Double Unders
Handstand Push-ups
One partner Jump Ropes while the other Handstand Push-ups. Keep track of all reps completed in the 10 minutes.
Charlie:
In Teams of 2
12 min AMRAP
Single Unders
Seated Dumbbell Press (25/15)
1-Mile Run (Time)
Max Effort 1-Mile Run
KSQ30
9:15AM KSQ30
5 Rounds for Time
Run 200m
30 Double Unders or 60 Single Unders
20 Standing Dumbbell Presses (as heavy as possible)
Strength
6:30PM STRENGTH CLASS
1. Squat Snatch – de-load week
5 x 45%
(5 x 55%) x 3
(5 x 65%) x 2
2. Push Press Stamina
6x
AMRAP Push Press (75% 1 RM)
Rest :90 between each set
*Record your highest set and the weight used