“El Presidente”

CrossFit Kennett Square – CrossFit

Delta

El Presidente (Time)

For Time

45/36 Calorie Bike

45 Dips

45 Box Jumps (24/20)

45 Odd Object Devil’s Press (35/25)
Substitutions

Bike: 50/40 Row, 800m Run

Dip: Chair

Box Jump: Object Jumps or Tuck Jumps

Warm-up

1)

2 min AMRAP

4 Jumping Jacks

4 Alt. Spiders

4 Scap Push-ups

4 Alt. Step-ups

2)

2 min AMRAP

4 Groiners

4 Tuck Jumps

4 Dislocates

3)

2 min AMRAP

8 Alligator Claps

4 Push-ups

4 Cow Grazers

4)

10 Dip Negatives

10 Jumping Dips

-Practice Devils press-

5)

2x

5/4 Cal Bike

4 Dips

4 Box Jumps

4 Devils press

Cool-Down

:30 Spread Eagle (ea)

:30 Child’s Pose

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