“Bushwacker”

CrossFit Kennett Square – CrossFit

Delta

Bushwacker (AMRAP – Rounds and Reps)

6 min AMRAP

1-2-3-4-5…

Shoulder to Overhead (115/80)

Box Jump Overs

Substitution

Shoulder to Overhead: Dumbbell (1 or 2 arm)/ Kettlebell (1 or 2 arm) / Odd Object

Box Jump Over: Object Jumps

Weightlifting

Shoulder Press

Build to a working set of:

(5 x 65%) x 5

Increase reps if you can’t match that loading

Warm-up

1)

2 minutes of cardio

4)

3x

3 Shoulder to Overhead

3 Box Jump Over

Cool-Down

:30 Hamstring on Box (ea)

:30 Box Pigeon (ea)

:30 1-arm Box Child’s Pose (ea)