“Pro Day”

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

Previous Post:

«

Next Post:

»