CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Shadowplay”
Conditioning
Shadowplay (3 Rounds for time)
3 Rounds Each for Time
8 Strict Handstand Push-ups
16/12 Calorie Bike
24 1-Kettlebell Box Step-ups
32 Wall Balls
Rest 3:00 Between Rounds
Alpha: Box Step-ups (53/35, 24/20), Wall Ball (20/14)
Bravo: 2-Pad Strict Handstand Push-ups, Box Step-ups (44/26, 24/20), Wall Ball (20/14)
Charlie: Seated Dumbbell Press, Box Step-ups (35/26, 20/12), Wall Ball (14/10)
KSQ30
9:15AM KSQ30
2 x 2 Rounds
8 Dumbbell Push Press
10/8 Calorie Bike
12 1-Kettlebell Box Step-ups
14 Wall Balls
Rest 4 minutes between the sets of 2 Rounds