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