CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “The Functional One”
Conditioning
The Functional One (AMRAP – Rounds and Reps)
Alpha:
20 min AMRAP
15/12 Calorie Row
20 Med Ball on Shoulder Squat (20/14)
15 Pull-ups
20 1-Dumbbell Step-ups (50/35, 24/20)
Bravo: Med Ball (16/12), Dumbbell (35/25 to 24/20)
Charlie: Med Ball (14/10), Dumbbell (30/20 to 20/12+)
KSQ30
9:15AM KSQ30
4 rounds, each for time:
15/12 Calorie Row
20 Med Ball on Shoulder Squat
15 Ring Rows
20 1-Dumbbell Step-ups
Rest 2 min between each round