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