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