CrossFit Kennett Square – CrossFit
Delta
1. Conditioning – “Mai Tai”
2. Gymnastics
Mai Tai (AMRAP – Rounds and Reps)
9 min AMRAP
1-2-3-4…
Dumbbell Front Squats (50/35)
Lateral Burpee Over Dumbbell
1-arm Dumbbell Swing
Substitutions
Dumbbell Front Squat: Goblet Squat, Weighted Bag Squats
1-arm Dumbbell Swing: 1-arm KB Swing, Weighted Bag Swings
Gymnastics
Push-ups or Handstand Push-ups!
Every minute on the minute for 6 minutes:
:20 Max Reps / :40 Rest
Warm-up
1)
2 minutes of cardio
2)
10 Good Mornings
5 Hip Series Each Leg – Hamstring/Spider/Pigeon
20 Alligator Claps
10 Small Arm Circles Forward
10 Small Arm Circles Backward
10 Big Arm Circles Backward
10 Big Arm Circles Forward
3)
1:30 minute of Cardio
4)
10 Air Squats
10 Up/Downs
10 DB/KB/Object Deadlifts
8 Goblet Squats
8 Groiners
8 DB/KB/Object Hinge + Hip/Knee Lockout (no swing with arm)
6 of Each Movement in the Workouts
4)
1:00 of Cardio