CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Saltine”
2. Core
Conditioning
Saltine (AMRAP – Reps)
On a 9-minute clock…
3 min AMRAP
10 Back Squats
30 Double Unders
3 min AMRAP
10 Pistols
20 Double Unders
3 min AMRAP
10 Burpees
10 Double Unders
Alpha: Back Squat (95/65)
Bravo: Back Squat (75/55), Modified Pistols
Charlie: Back Squat (65/45), Feet-Together Air Squats, :20-:15-:10 Double Unders/Attempts
Core
Accumulate 2 total minutes in an L or N Sit
Can accumulate from Boxes, P-Bars, Rings, etc.
KSQ30
9:15AM KSQ30
On a 12-minute Running Clock
3 min AMRAP
10 Air Squats
30 Jump Rope
1 min Max Cal Row
3 min AMRAP
10 Box Jumps
20 Jump Rope
1 min Max Cal Bike
3 min AMRAP
10 Goblet Squats
10 Jump Rope
1 min Max Burpee