CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Deadlift
2. Conditioning – “Steel Wheels”
3. Strict Gymnastics
Conditioning
Steel Wheels (3 Rounds for reps)
Alpha:
3 x 3 min AMRAP
3 Deadlifts (315/215)
6 Lateral Burpee Over Bar
Rest 1 minute between AMRAPs
Bravo:
3 x 3 min AMRAP
3 Deadlifts (245/165)
6 Lateral Burpee Over Bar
Rest 1 minute between AMRAPs
Charlie:
3 x 3 min AMRAP
3 Deadlifts (185/135)
6 Burpees
Rest 1 minute between AMRAPs
Gymnastics
20 Strict Ring Dips (for form/technique, not time)
Endurance
10AM ENDURANCE CLASS
10AM ENDURANCE CLASS 11.7.18 (Time)
For Time:
Run to YMCA Pool Sign
21 Deadlifts (225/155)
42 Lateral Burpee Over Bar
Run to Stop Sign
15 Deadlifts
30 Lateral Burpee Over Bar
Run 2 Laps
9 Deadlifts
18 Lateral Burpee Over Bar
Cash Out: 100 Ab Mat Sit Ups