CrossFit Kennett Square – CrossFit
Delta
French 75 (Time)
15 Rounds for Time
20 Double Unders
5 Clean and Jerks (95/65)
Substitutions
Double Unders: Hip Taps
Clean and Jerk: Dumbbell / Kettlebell / Odd Object
Core
The return of the Circle of Plank!
5x:
:20 Right-Side Plank
:20 Plank
:20 Left-Side Plank
(continuous, no rest)
Warm-up
1)
1 minute of cardio
2)
Down and Back or in Circles
20 Over the Hurdles
20 Figure Fours
20 Cow Grazers
20 Alligator Claps
20 Swimmer’s Hugs
10 Plank Walkout + Spider
Bear Crawl
Crab Walk
Ape Walk or Duck Walk
2)
2 minutes of cardio
3)
Barbell (or weight)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Back-to-Front Press
5 Front Squats
5 Muscle Clean and Strict Press
4)
2 minutes of Jump Rope Practice
(High Jump Singles, Dub Attempts)
5)
Warm-up Clean and Jerk
6)
2x
10 Double Unders
2 Clean and Jerks
Cool-Down
:30 Cobra or Upward Dog
:30 Reach Through (ea)
:30 Child’s Pose