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