CrossFit Kennett Square – CrossFit
Delta
IHOP (Time)
For Time
100 Air Squats
100 Double Unders
100 Box Jump Overs (24/20)
100 Double Unders
100 Ab-Mat Sit-ups
100 Double Unders
Substitutions
Double Unders: Singles x 2; if no jump rope, double hip taps
Box Jump Overs: Object jumps (cooler, pavers, deck stairs, etc.)
Ab-Mat Sit-ups: if no ab-mat, roll up a bath or beach towel; traditional sit-ups
Warm-up
1)
On a 6-minute clock, :30 each of:
Jumping Jacks
Mt. Climbers
Active Spiders
Active Pigeons
Active Up-Down Dogs
Yoga Tables
-Repeat-
2)
Prep
20 Double Hip Taps
5 Slow-Mo Air Squats (3 seconds down / 3 seconds up)
5 Tuck Jumps
5 Slow-Mo Sit-ups
20 High-Jump Single Unders
10 Air Squats as fast as possible
10 Object Jumps
10 Sit-ups as fast as possible
20 Double Unders or 5 Attempts
3)
Water, Bathroom, Chalk 😉