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