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