“Bloody Mary”

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

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