CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Punch and Judy”
2. Gymnastics – Ring/Bar Muscle-up or Chest-to-Bar/Pull-up Practice
Conditioning
Punch and Judy (AMRAP – Rounds and Reps)
In Teams of 2
14 min AMRAP
10m 1-arm Overhead Dumbbell Walking Lunge
14 Air Squats
10m 1-arm Overhead Dumbbell Walking Lunge
10 Dips
Follow-the-Leader Style – Partner 1 does 10m, Partner 2 does 10m. Partner 1 does Air Squats, Partner 2 does Air Squats, etc.
Alpha: 50/35, Ring Dips
Bravo: 35/25, Stationary Dips
Charlie: Front Rack Dumbbell Lunge 35/25, Stationary Dips
Gymnastics
Take 6 minutes to practice a high skill gymnastic movement:
– Ring Muscle Up
– Bar Muscle Up
– Chest-to-Bar Pull-up
– Pull-up
If you’re comfortable with one movement, you can practice with an uncomfortable amount of unbroken reps in an EMOM
Or
Try a certain number of attempts (1-3) of a movement you’re still working on in an EMOM
KSQ30
9:15AM KSQ30
In teams of 2
14 min AMRAP
10m Walking Lunge
14 Air Squats
10m Walking Lunge
10 Push-ups
Follow-the-leader Style just like the CrossFit workout today.