“Shadowplay”

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

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