CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Stop In Nevada”
2. Weightlifting – Bent-Over Upright Row
Conditioning
Stop In Nevada (AMRAP – Rounds and Reps)
Alpha:
On a 13 minute running clock…
Run 1 Mile
In remaining time,
AMRAP
20m Walking Lunge
10m Handstand Walk
Bravo: 1 Handstand Box Walk-Around
Charlie: 20m Bear Crawl
Weightlifting
Bent Over Row
– With a Barbell
– Start from Floor
– Build up to a heavy 5
Endurance
Traveling Prayer (AMRAP – Reps)
On a 26 minute running clock…
Run 2 miles
In remaining time,
AMRAP
100m Walking Lunge
100m Bear Crawl
Every 10m = 1 rep (20 Reps Per Round)