“Gin and Tonic”

CrossFit Kennett Square – CrossFit

Delta

Gin and Tonic (AMRAP – Rounds and Reps)

20 min AMRAP

Run 200

20 Double Unders

Run 200

25 Double Unders

Run 200

30 Double Unders

Substitutions

Jump Rope: Hip Taps

Warm-up

1)

“Down and Back” Style

Knee Hugs

High Knees

Quad Stretch

Butt Kicks

Spider Crawl

Walking Lunge

Over the Hurdle

Figure Four

Ape Crawl

Inch Worm

Low Squat Hop

Bunny Hop

Outside of Feet Walk

Tip Toe

Heel

Inside of Feet Walk

2)

2x

100m Run

15 Jump Rope or Hip Taps

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