CrossFit Kennett Square – CrossFit
Delta
Aperol Spritz (AMRAP – Rounds and Reps)
21 min AMRAP
15 Handstand Push-ups
9 Strict Pull-ups
Run 400m
Substitutions
Strict Pull-ups: Table, Towel, or Bent-Over Rows
Warm-up
1)
20 Over the Hurdle
10 Arm Circles Forward and Back
20 Figure Four
10 Plank to Downward Dog + Calf
2)
20 Cow Grazers
20 Alligator Claps
20 Lunge + Skip (alternating)
20 High-Lows
3)
10 Shoulder Taps
10 Scap Pulls
20 High Knees
8 Pike HSPU
8 Pull Negatives
20 Butt Kicks
6 HSPU Negatives
Run 200m
4)
3 HSPU
3 Strict Pull-ups
Run 200
Cool-Down
:30 Box or Wall Calf Stretch (ea)
:30 Box Hamstring or Post-Chain (ea)
:30 Reach Through (ea)
:30 Child’s Pose