“Aviation”

CrossFit Kennett Square – CrossFit

Delta

Aviation (AMRAP – Rounds and Reps)

12 min AMRAP

6 Strict Handstand Push-ups

10/8 Calorie Row

14 Ruck Lunges (35/25)

Substitution

Handstand Push-ups: Box, Seated Dumbbell Press

Row: 50 Mt. Climbers, 10/8 Cal Bike, 200m Run

Accessory

5x

5 1-arm Dumbbell Curl (ea)

5 Tricep Kickback (ea)

10 Double Bent Over Row

As heavy as possible (can use resistance band – if so, STRONG resistence or higher, max reps)

Warm-up

1)

1 minute of Cardio

8 Up/Down Dog

8 Alt. Spider

2)

:45 Cardio

10 Discloates

8 Yoga Table

3)

:30 Cardio

20 Military Kicks

8 Pike Handstand Push-ups

4)

10 Lunge High Knee Pulls

On Box or From Floor

10 Leg Rasies

20 Shoulder Taps

10 Nose To Box – Planks

5 Box HSPU

5)

2x

1 Strict HSPU

4 Backpack Lunges

5/4 Cal Row

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