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