CrossFit Kennett Square – CrossFit
Delta
Cosmopolitan (AMRAP – Rounds and Reps)
18 min AMRAP
Run 400m
18 Air Squats
Run 200m
18 Box Jumps (24/20)
Substitutions
Run: Row or Bike
Box Jumps: Object Jumps (Cooler, Pavers, Steps, etc.)
Accessory
Ever want to improve your Overhead Squat or your Overhead positioning, in general?
We’re going to dial this up while at home, to spend some time working those weaknesses.
For Today:
Accumulate 2 minutes in an active Overhead Squat Position with a Broomstick.
Tips:
– Egos away, make this hard with the broomstick
– Armpits forward
– Weight in mid-foot and heals
– Punch hard into the ceiling
– Tight belly
– Breathe
Warm-up
1)
1 minute of cardio
2)
“Down and Back” Style
Slow High Knees / Knee Hug
Fast High Knees
Slow Butt Kicks / Quad Stretch
Fast Butt Kicks
Over the Hurdle
Figure Four
Spider Crawl
Cow Grazers
Lateral Roating Lunges
Skip
3)
1 minute of cardio
4)
10 Step Ups
10 Slow-Mo Air Squats (3 Seconds Down/3 Seconds Up)
10 Ankle Circles – each leg, each direction
10 Tuck Jumps
10 As-Fast-As-Possible Air Squats
10 Box Jumps
Cool-Down
:30 Calf Stretch Each Leg
:30 Hamstring Stretch Each Leg
:30 Pigeon Each Leg
:30 Child’s Pose