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