CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Rows to Bar”
2. Accessory (time permitting)
Conditioning
Kermit (Time)
Alpha/Bravo/Charlie:
3 Rounds for Time:
Row 400m
20m Walking Lunge
Accessory
2 Rounds (not for time)
10 (each leg) Dumbbell Front-Rack Bulgarian Split Squats
10 (each arm) Dumbbell Strict Press (as heavy as possible without leaning)
Strength
6:30PM STRENGTH CLASS
Clean Complex 2 (On the 2:00 x 7)
High Hang Squat Clean / Hang Squat Clean / Squat Clean / Split Jerk
Build Weight
Deadlift (On the Minute x 8)
2 Reps every minute building weight starting at 65%
Metcon (No Measure)
3 Rounds:
10 Side Plank Reach Through
10 Total Kneeling Alternating KB Overhead Press
10 Stability Ball Roll Outs