“Cosmopolitan”

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

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