CrossFit Kennett Square – CrossFit
Delta
Damn the Weather (AMRAP – Rounds and Reps)
18 min AMRAP
9 Handstand Push-ups
18 Forward Lunge Steps
100m Farmer’s Carry (70/53)
Handstand Push-up: Seated Press, Bike or Box HSPU
Farmer’s Carry: Dumbbells, Grocery Bags
Warm-up
1)
2 minutes of Cardio
2)
10 Dislocates
10 Inlocates
10 PVC Behind the Neck Strict Press
10 Alternating Samson Lunges
10 Over the Hurdle
10 Figure Four
10 KB Deadlift
3)
1 minute of Cardio
4)
On a box or from the floor
10 Left Lifts
20 Shoulder Taps
10 Plank to Nose-to-Box
5 Handstand Push-ups
5)
2x
2 Handstand Push-ups
6 Lunges
50m FC
Cool-Down
:30 Bar Hang or Wall Lat Stretch
:30 Pigeon (ea)
:30 Forearm Stretch (palms down, finger tips back)