CrossFit Kennett Square – CrossFit
Delta
Bay Breeze (AMRAP – Reps)
Every 2 Minutes for 12 Minutes (No Rest – 6 total rounds)
9 Hang Power Clean (135/95)
12/9 Calorie Bike
AMRAP Double Unders
Score is total number of double unders
Substitutions
Hang Power Cleans: Dumbbell Cleans (Double – Same Reps, Single or KB – 2x Reps Alternating), Weighted Bag Hang Cleans
Bike: Calorie Row, 90 Mountain Climbers
Jump Rope: Hip Taps
Warm-up
1)
Bike or Row or Run 1:00
8 Alternating Spiders
8 Up/Down Dog with Calf Stretch
2)
Bike or Row or Run :40
8 Yoga Tables
8 Spread Eagle
3)
Bike or Row or Run :20
8 Squat Jumps
8 Alternating Sampson Stretch
4)
Barbell Warm-up (do with broomstick if no barbell)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Back-to-Front Press + 5 Front Squats
5)
w/ Weighted Object for Workout
10 Muscle Cleans + 10 Hang Power Cleans
Add weight if using barbell
5 Hang Power Cleans
Cool-Down
:30 Forearm/Wrist Stretch / :30 Top of Hands
:30 Quad (standing or couch) each leg
:30 Calf stretch (plank or wall) each leg