CFKSQ – CrossFit
Delta
Bahama Mama (AMRAP – Rounds and Reps)
18 min AMRAP
10 Ring Dips
30 Double Unders
15 Thrusters (75/55)
30 Double Unders
20 Forward Lunge Steps
Substitutions
Dip: Chair x 2
Dub: Hip Tap
Thruster: Dumbbell / Kettlebell / Odd Object
Warm-up
1)
1 minute cardio
8 Upward/Downward Dogs + Calf Stretch
8 Spider/Pigeons
8 Yoga Tables
2)
:45 Cardio
10 Ankle Circles (ea foot, both directions)
10 Dislocates
10 Inlocates
3)
:30 Cardio
10 Squat Jumps
20 Double-Pump Alligator Claps
10 Hand-Release Push-ups
4)
2 x :10 Dip Support Hold (locked out arms)
20 Hip Taps
2 x :10 Bottom of Dip Hold
20 High-Jump Singles
5 Dip Negatives
20 Double Unders or 5 Attempts
5 Jumping Dips
5)
5x
Good Morning
Back Squat
Elbow Rotation
Back-to-Front Press
Front Squat
Thruster
6)
2x
2 Dips
10 Dubs
3 Thrusters
10 Dubs
2 Lunges
Cool-Down
:30 Couch (ea)
:30 Forearm Rockback
:30 Front Rack (elbows on box ) Child’s Pose