“Punch and Judy”

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.

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