CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Surfer on Acid”
2. Weightlifting – Bent Over Row
Conditioning
Surfer on Acid (Time)
Alpha/Bravo/Charlie:
3 Rounds for Time
Run 400m
21 Burpees
Workout courtesy of CrossFit New England
Weightlifting
Bent Over Row
– Start from floor
– Build up to a moderately heavy 10. Repeat 2 more times
Avoid “kipping” as much as possible
KSQ30
9:15AM KSQ30
5 Rounds (Each for Time)
10 Burpees
Run 200m
10 Burpees
Rest 1:00 between each round