CrossFit Kennett Square – CrossFit
Delta
Bloody Mary (Time)
For Time
3 Rounds of Mary
30 Power Snatches (95/65)
2 Rounds of Mary
30/24 Calorie Bike
1 Round of Mary
30 Box Jump Overs (24/20)
1 Round of Mary = 5 Handstand Push-ups / 10 Pistols / 15 Pull-ups
Substitutions
Pull-up: Towel / Table / Bent Over Rows
Power Snatch: Dumbbell / Kelttlebell / Odd Object Ground to Overhead
Bike: Row 40/30, Run 600m
Box: Object Jump or Tuck Jump
Warm-up
1)
On a 5:00 Clock
:30 Jumping Jacks
:30 Spiders
:30 Pigeons
:30 Cow Grazers
:30 Dislocates
:30 Inlocates
:30 Around the World
:30 Pike Push-ups
:30 Air Squats
:30 Workout Cardio (Bike, Row, Run)
2)
-Gymnastics Warm-up-
8 Step-ups
8 Pike Box Leg Raises
8 Scap Pulls
8 Feet-Together Squats
6 Tuck Jumps
6 Pike Box Shoulder Taps
6 Kips or 6 more scap pulls
6 (alternating) Toe Pick Squats
4 Box Jumps
4 Pike Box HSPU
4 Pull Negatives
4 Workout version of Pistol
2 Handstand Push-up Negatives
3)
-Weightlifting Warm-up-
5 Deadlift+Shrug
5 High Pull
5 Muscle Snatches
5 Behind the Neck Push Press
5 Quarter Squat Snatch Balance
5 Power Snatches
4)
Practice Power Snatch Weight for Workout
5)
2 HSPU
4 Pistols
6 Pull-ups
5 Power Snatches
5/4 Calorie Bike
5 Box Jump Overs
Cool-Down
:30 Couch (ea)
:30 Bent-Elbow Tricep/Lat Wall Stretch (ea)
:30 Child’s Pose