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