“Potpourri”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Potpourri”

2. Gymnastic Skill Work – Handstand Walking

Conditioning

Potpourri (AMRAP – Rounds and Reps)

14 min AMRAP

4 Tire Flips

40 Double Unders

10 Kettlebell Sumo Deadlift High Pulls

20 Forward Step Lunges

Alpha: 70/53

Bravo: 53/44

Charlie: :30 Dub Attempts, 44/35

Gymnastics

Take 6 minutes to:

– Practice Handstand Walking for distance

– Practice standing on your hands

– With a partner, kick up into space without the wall/walking

– Shoulder tap against the wall or from a box

– Box walk-around

Strength

6:30PM KSQ Strength

1. Overhead Squat (week 3 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)

5 x 55%

4 x 65%

(4 x 75%) x 3

(2 x 85%) x 2

2. 50 Perfect Push-ups for Time

Overhead Squat

50 “Perfect” Push-ups (Time)

For time, complete 50 “Perfect” Push-ups

Perfect Push-up Criteria (Rx)

– Feet Together

– Tension through entire ascent and through entire descent (including at the bottom)

– Chest touches floor

– Full lock out of elbows at top

– Hips in line with shoulders at all times