“Paper Doll”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Overhead Squat

2. Conditioning – “Paper Doll”


Overhead Squat

Working set:


*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


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


9:15A KSQ30

15 min AMRAP

5 Ring Rows

10 Push-ups

15 Goblet Squats (44/35)

Previous Post:


Next Post: