CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Push Press
2. Conditioning – “Rock Em’ Sock Em'”
Weightlifting
Push Press
– From Rack
– Like last Friday, taking about 15 minutes to build up to heavy set. This one is a double
Conditioning
Rock Em’ Sock Em’ (AMRAP – Rounds and Reps)
In Teams of 2
12 min AMRAP
Bike 4/3 Calories
6 Box Jump Overs
8 1-arm Dumbbell Push Press
Partners Alternate Rounds
Alpha: Box (24/20), Dumbbell (50/35)
Bravo: Box (24/20), Dumbbell (35/25)
Charlie: Box (20/12+), Dumbbell (30/20)
Endurance
10AM Endurance Class
Sock Em’ Rock Em’ (AMRAP – Rounds and Reps)
In Teams of 2
22 min AMRAP
7/5 Calorie Bike
9 Box Jump Overs (24/20)
11 1-arm Dumbbell Push Press (50/35)