CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Oodles of Noodles”
Conditioning
Oodles of Noodles (AMRAP – Rounds and Reps)
Alpha:
20 min AMRAP
10m Overhead Dumbbell Walking Lunge (50/35)
15 Pull-ups
50m Farmer’s carry (70/53)
35 Double Unders
Bravo:
20 min AMRAP
10m Overhead Dumbbell Walking Lunge (35/25)
15 Pull-ups
50m Farmer’s carry (53/44)
35 Double Unders
Charlie:
20 min AMRAP
10m Dumbbell Front Rack Walking Lunge (35/25)
15 Pull-ups
50m Farmer’s Carry (53/44)
:30 Double Under attempts
KSQ30
9:15AM KSQ30
16 min AMRAP
20m Walking Lunge
15 Ring Rows
50m Farmer’s Carry (53/44)
35 Double Unders or Single Unders
Strength
6:30PM KSQ STRENGTH
1. Power Clean + Front Rack Lunge – 1 Rep Max
Build to a Heavy Single – 1 rep each leg
(take about 30 minutes)
2. Chin-ups (palms facing toward you instead of away)
5x
2-8 Reps per set (use band assistance if necessary) – see if you can add a rep from last week, at least to your first 1 or 2 sets
Rest :90 between sets