CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Push Press
2. Conditioning – “Pro Day”
Weightlifting
Push Press
To warm-up for the Metcon, build up to a heavy 3
Conditioning
Pro Day (Time)
Alpha:
3 Rounds for Time
14/10 Calorie Bike
28 Wall Balls (20/14)
14 Push Press (115/80)
Bravo:
3 Rounds for Time
14/10 Calorie Bike
28 Wall Balls (20/14)
14 Push Press (95/65)
Charlie:
3 Rounds for Time
12/8 Calorie Bike
28 Wall Balls (14/10)
14 Push Press (75/55)
KSQ30
9:15AM KSQ30
10 Rounds for Time
6 Wall Ball Sit-ups (20/14)
5 Double Dumbbell Push Press (50/35)
4 Calorie Bike