CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Cookies and Cream”
2. Accessory Weightlifting
Conditioning
Cookies and Cream (AMRAP – Rounds and Reps)
Delta:
15 min AMRAP
Row 200m
15 Air Squats
10 Strict Pull-ups
*If you don’t have an Erg, Run 1 lap around your house
*If you don’t have a pull-up bar, substitute 20 rows. (If you have TRX straps, use them. If not, tie a towel around a very sturdy vertical object.)
Warm-up
1) Run to the end of your street and back
2) Set a clock for 7:00, on the :30 complete –
Jumping Jacks
Mountain Climbers
Active Spiders
Active Pigeons
Yoga Tables
Broom or Beach Towel Dislocates
(Repeat from the top)
3) 2 Practice Rounds of
Cardio Option
10 Air Squats
5 Pull-ups or 10 Rows
Accessory
Extra Credit!
2 Rounds (not for time)
15 Upright Dumbbell Rows
20 (total) Alternating Tempo Floor Dumbbell Bench Press