“Daiquiri”

CrossFit Kennett Square – CrossFit

Delta

Daiquiri (AMRAP – Rounds and Reps)

18 min AMRAP

12/9 Calorie Bike

16 Backpack Step-ups (50/35)

100m Backpack “Run”

Substitutions

Bike: 15/10 Calorie Row, Run 300m

Warm-up

1)

On a 5 min Clock

:30 Jumping Jacks

:30 Mountain Climbers

:30 Active Spiders

:30 Up/Down Dogs

:30 Active Pigeons

Repeat

2)

2x

10 1 Alternating Step-ups

10 Mountain Climbers

10 Spread Eagle

3)

1 minute of Cardio

8 Weighted Step-ups

100m Backpack Shuffle

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