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
2)
8 Up/Down Dog
8 Yoga Tables
8 Spider/Hamstring
3)
10 Dislocates
10 Step-ups
10 Inlocates
10 Tuck Jumps
10 PVC/Broom/Towel Strict Press
10 Box Jumps
10 PVC/Broom/Towel Push Press
10 Box Jump Over
3)
Warm-up weight
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)