CrossFit Kennett Square – CrossFit
Delta
Americano (Time)
For Time
25 American Kettlebell Swings (70/53)
100 Burpees
25 American Kettlebell Swings
Substitution
Kettlebell Swing: Dumbbell / Backpack or Grocery Bag
Bodybuilding
3x
10 Plank Rows (ea)
10 Triceps Kickbacks (ea)
10 Concentration Curls (ea)
Warm-up
1)
1 min Cardio
8 Spider/Pigeon
8 Up/Down Dog
2)
1 min Cardio
8 Cat/Cow
8 Good Mornings
3)
1 min Cardio
16 Double-Pump Alligator Claps
16 Cow Grazers
4)
8 KB Deadlift
8 Hand-Release Push-ups
6 Hip Height Swings
6 Hand-Release Groiners
4 Russian Swings
4 Up-Downs
4 American Swings
4 Burpees
5)
2x
4 Swings
4 Burpees
Cool-Down
:30 Spread Eagle Hold (ea)
:30 Upward Dog or Cobra
:30 Child’s Pose