“Casino”

CrossFit Kennett Square – CrossFit

Delta

Casino (AMRAP – Rounds and Reps)

18 min AMRAP

All Completed Wearing and Using a 35/25 Backpack

200m Run

16 Squats

10 Devil’s Press

Weightlifting

Shoulder Press

Build up to a moderate 5 reps Strict Press (~65-70%) for 5 sets every :90 (7:30 clock)

Up to 7 reps if you don’t have the loading

Tempo 5 seconds up, 5 seconds down for 3 reps (with as little as a PVC will be spicy)

Can do these with Dumbbells and Kettlebells, too.

Warm-up

1)

100m Run

10 Plank Walk-out Push-up + Spider + Pigeon

2)

150m Run

10 Reach Throughs

10 Dislocates

10 Overhead Squats

3)

200m Run

10 Calf Stretch (:03 ea side, alternating)

20 Military Kicks

4)

8 Hand-Release Groiners

8 Air Squats

6 Burpees

6 Air Squats

4 Backpack Hinge To Overhead

4 Backpack Squats

5)

2x

100m Ruck Run

5 Backpack Squats

3 Backpack Devil’s Press

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