CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Overhead Squat
2. Conditioning – “Paper Doll”
Weightlifting
Overhead Squat
Working set:
5-3-1
*Warm-up prior to working set so that set of 5 is around 75-80%
*Your 1×1 is a heavy single, meaning it doesn’t have to be a 1 RM
*Work on positioning with PVC or empty barbell before moving to a Front or Back Squat
Conditioning
Paper Doll (Time)
5 Rounds for Time
15 Overhead Squats
10 Handstand Push-ups
Alpha: Overhead Squat 95/65
Bravo: 75/55
Charlie: Back Squat 75/55
KSQ30
9:15A KSQ30
15 min AMRAP
5 Ring Rows
10 Push-ups
15 Goblet Squats (44/35)