“French 75”

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

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