CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Deadlift
2. Conditioning – “Let’s Be Friends”
Weightlifting
Deadlift
– Build up to a heavy single and repeat that same weight 2 more times
Conditioning
Let’s Be Friends (AMRAP – Rounds and Reps)
In Teams of 2
9 min AMRAP
5 Handstand Push-ups
5 Dumbbell Burpees
Partners alternate rounds
Alpha: 50/35
Bravo: 35/25
Charlie: Seated Dumbbell Press, 30/20
KSQ30
9:15AM KSQ30
With a partner
14 min AMRAP
7 Burpees
7 Push-ups
Run 100m
Partners alternate rounds