CrossFit Kennett Square – CrossFit
Delta
Dark n’ Stormy (Time)
20 Rounds for Time
1 Clean and Jerk
2 Front Rack Lunges
3 Deadlifts
135/95 Barbell
Substitutions
For all: Double Dumbbell or Single, Double Kettlebell or Single, Odd Object
*If you deem your substituted equipment “light” or “light”-er, increase the number of rounds to 30 total
Gymnastics
Every :50 for 6 Rounds (On :00, :50, 1:40, 2:30, 3:20, 4:10, 5:00)
Complete up to 6 unbroken Reps of Handstand Push-ups (either Strict or Kipping okay)
Can modify using a box or a pike position, or can sub in a seated strict press
Warm-up
1)
:30 Jumping Jacks
:30 Mountain Climbers
2)
w/ Broom, Towel, or PVC
15 Good Mornings
15 Front Squats
15 Front Rack Lunges
15 Dislocates
15 Strict Press
15 Sots Press
3)
Barbell or Dumbbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotation
5 Back to Front Press
5 Front Squat
5 Deadlifts
4)
2 minutes of Cardio
5)
Build weight across all 3 workout movements
6)
2 Practice rounds of Workout
Cool-Down
:30 Hamstring (ea)
:30 Reach Through (ea)
:30 Child’s Pose