“Bronx”

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)

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