“Morse Code”

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

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