CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Backwards Lateral”
2. Accessory
Conditioning
Backwards Lateral (AMRAP – Reps)
13 min AMRAP
7/5 Calorie Bike
13 Push Press
20 Ab-Mat Sit-ups
Alpha: 95/65
Bravo: 75/55
Charlie: 65/45
Accessory
3x (Not for Time)
10 (total) Kettlebell Lawn Motor Rows (as heavy as possible)
1:00 Double Kettlebell Farmer’s Carry Hold (can accumulate if you can’t hold straight through)
Endurance
Forward Pass (Time)
For Time
50/40 Calorie Bike
100 Double Unders
50 1-arm Dumbbell Push Press (50/35) (switch arms at 25)
100 Ab-Mat Sit-ups
50 1-arm Dumbbell Push Press
100 Double Unders
50/40 Calorie Bike