“Bellini”

CrossFit Kennett Square – CrossFit

Delta

Bellini (AMRAP – Reps)

EMOM 16

Min 0: AMRAP Push Press (75/55)

Min 1: AMRAP Double Unders

Min 2: AMRAP American Kettlebell Swings (53/44)

Min 3: Rest

Push Press: Dumbbell, Kettlebell, Odd Object

Dub: Hip Tap

Kettlebell Swing: Dumbbell, Odd Object

Warm-up

1)

2 minute of Cardio

2)

8 Yoga Tables

8 Alternating Spiders

16 Cow Grazers

3)

10 Dislocates

10 Good Mornings

5 Up/Down Dog w/ Calf Stretch

10 Inlocates

10 Kettlebell Deadlift

20 Bunny Hops

10 Strict Press and Reach w/ PVC

10 Hip-Height Swings

20 Hip Taps

10 Strict Press and Reach w/ weight

10 Russian Swings

20 High-Jump Singles

10 Push Press

10 American Swings

20 Double Unders or 5 attempts

4)

add workout weight…

5 Push Press

20 Double Unders

5 American Swings

Cool-Down

:30 Bar Dead Hang or Doorway Stretch or Out-stretched Arms wall Stretch

:30 Box Hamstring (ea)

:30 Box Childs Pose

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