“Angie”

CrossFit Kennett Square – CrossFit

Delta

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Substitutions

Pull-ups: Towel / Table / Bent-over Rows

“Angie’s Special”

2 oz Canadian Whiskey

.5 oz Pineapple Juice

1 oz Melon Liquor

Shake over ice and strain

Warm-up

1)

2 minutes of Cardio

2)

20 High-Lows (Reach and slightly arch, swoop down to double cow grazer – think skiing)

10 Dislocates

10 Inlocates

10 Spider/Pigeon

10 Up/Down Dog

Bear Crawl in a circle in one direction, then the other direction

Duck Walk in a circle in one direction, then the other direction

Crab Walk (!) in a circle in one direction, then the other direction

3)

1 minute of Cardio

4)

8 Scap Pulls

8 Scap Push-ups

6 Kips or 6 more Pulls

6 Push-up Negatives

4 Pull Negatives

4 Hand Release Push-ups

4 Pull-ups

4 Push-ups

5)

2x

5 of Each Movement

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