“Saltine”

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