CrossFit Kennett Square – CrossFit
Delta
Death in the Afternoon (Time)
For Time
Bike 15/12 Calories
4 Rounds of Cindy
30 Alternating Dumbbell Snatches
Bike 12/10 Calories
3 Rounds of Cindy
20 Alternating Dumbbell Snatches
Bike 9/7 Calories
2 Rounds of Cindy
10 Alternating Dumbbell Snatches
1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Substitutions
Bike: Run 250-200-150 / Row 300-250-200
Pull-ups: Towel / Table / Dumbbell Row
Dumbbell Snatch: Barbell 75/55, Odd Object
Warm-up
1)
1:00 Cardio
8 Up/Down Dog
8 Scap Push-ups
8 Alt. Dumbbell/Barbell/Odd Object Deadlifts
2)
:45 Cardio
8 Yoga Tables
8 Scap Pulls
8 Alt. Dumbbell/Barbell/Odd Object High Pulls
3)
:30 Cardio
8 Spider/Pigeon
4 Push-up Negatives
4 Pull-up Negatives
8 (total) Dumbbell Push Press
4)
10 Dislocates
10 Inlocates
10 Around the World
5)
1 Round of Cindy
10 Dumbbell Snatches
Cool-Down
:30 Reach Through (ea)
1:00 Quad Foam or Barbell Roll (ea)