CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Deadlift and Gymnastics
2. Conditioning – “Shady Maple”
Conditioning
Shady Maple (Time)
Alpha:
For Time
Run 400m
15 Deadlifts (315/225)
Run 400m
15 Ring Muscle-ups
Run 400m
15 Deadlifts (315/225)
Run 400m
Bravo:
For Time
Run 400m
15 Deadlifts (275/185)
Run 400m
15 Bar Muscle-ups
Run 400m
15 Deadlifts (275/185)
Run 400m
Charlie:
For Time
Run 400m
15 Deadlifts (185/135)
Run 400m
15 Jumping Muscle-ups
Run 400m
15 Deadlifts (185/135)
Run 400m
KSQ30
9:15AM KSQ30
Tabata Air Squats
Rest 1 min
Tabata Kettlebell Deadlifts (70/53)
Rest 1 min
Tabata Calorie Row
Tabata = 8 rounds :20 on/:10 off