CFKSQ – CrossFit
Delta
Bronx (AMRAP – Rounds and Reps)
9 min AMRAP
21 Air Squats
9 Handstand Push-ups
Bodybuilding
3x
10 Dumbbell Bench Press
10 Kneeling Preacher Curls
:30 Tall-Kneeling Plank (w/ KB or DB)
Warm-up
1)
2 minutes of cardio
2)
5 Plank Walkout + Push-up + Spider + Pigeon
10 Alternating Reach Throughs
10 Piriformis Stretch (right ankle on top of left knee, reach through and pull hamstring) :03 ea alternating
3)
1 minute of cardio
4)
w/ box or in a pike
10 Shoulder Taps
10 Shoulder Supports (nose to box)
10 Leg Raises
5 HSPU
5)
5 Slo-Mo Air Squats (3 sec up, 3 sec down)
3 HSPU Negatives
10 Air Squats as fast as possible
3 HSPU
Cool-Down
:30 Bar Hang or Wall Stretch
:30 Deep Lunge (ea)
:30 Pigeon (ea)