“Damn the Weather”

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)

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