CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Morse Code”
2. Gymnastic Skill Work
Conditioning
Morse Code (AMRAP – Rounds and Reps)
In Teams of 3,
15 min AMRAP
80/60 Calorie Bike (70 if Mixed Gender Team)
90 Thrusters
1 Person works at a time, chipper-style through both movements
Alpha: 95/65
Bravo: 75/55
Charlie: 65/45
Gymnastics
If time permits in class, spend 10 minutes getting upside down:
– Kick-up against the wall
– Shoulder taps
– Box Walk-arounds/Shoulder Taps
– Partner work
– HS Walk attempts