CrossFit Kennett Square – CrossFit
Delta
Blood & Sand (Time)
For Time
Run 800-600-400-200m
20 1-arm Dumbbell Push Press (10 ea) (50/35)
12 Alternating Pistols
Substitutions
Push Press: Barbell (115/80) / Kettlebell / Odd Object
Warm-up
1)
:30 Jumping Jacks
20 High-Lows
20 Over The Hurdles
20 Figure Four
20 Cow Grazers
10 Reverse Lunge High Knee Pulls
10 Box Step Ups
10 Negative Box Step Downs
2)
100m Run
3)
10 Active Upward-Downward Dogs
10 Dislocates
10 Inlocates
10 Around the World
10 PVC Front to Back Strict press
4)
200m Run
5)
8 Feet-Together Squats
8 Toe Picks
8 Pistol to Target
8 Workout Version of Pistol
6)
2x
100m Run
3 Push Press (ea)
4 Pistols
Cool-Down
Go for a 200m cool-down walk
:30 Pigeon Hold (ea)
:30 Bar Hang or Wall Stretch
:30 Child’s Pose