“Ring Toss”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Warm-up Deadlift

2. Conditioning – “Ring Toss”

3. Accessory

Ring Toss (Time)

Alpha:

15 Ring Dips

50 Deadlifts (225/155)

15 Ring Dips

Bravo:

15 Stationary Dips

50 Deadlifts (185/135)

15 Stationary Dips

Charlie:

15 Stationary Dips

50 Deadlifts (135/95)

15 Stationary Dips

Conditioning

Accessory

3x

10 Psoas March

3 Kettlebell Half Get-up (each side)

KSQ30

9:15AM KSQ30

3 Rounds

4:00 on/2:00 off

Row 500m

AMRAP

6 Double Kettlebell Deadlifts

8 Paralette Bar Dips

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