“Mai Tai”

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

Previous Post:

«

Next Post:

»