“Renegade”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Renegade”

2. Accessory

Conditioning

Renegade (3 Rounds for reps)

3 x 3 min AMRAP

5 Push Press

7 Air Squats

9 Lateral Bar Hops

Rest 3 minutes between AMRAPs

Alpha: 95/65

Bravo: 75/55

Charlie: 65/45

Accessory

3x

15 Banded or Weighted Good Mornings

5 (each) DB Lawn Mower Rows as heavy as possible

KSQ30

9:15AM KSQ30

3 x 3 min AMRAP

5 Push-ups

7 Air Squats

9 Lateral P-Bar Hops

Rest 3 minutes between AMRAPs

Previous Post:

«

Next Post:

»