“Bahama Mama”

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

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