“Gin Fizz”

CrossFit Kennett Square – CrossFit

Delta

Gin Fizz (4 Rounds for time)

On the 5:00 for 20 min (4 rounds each for time)

50 Double Unders

25 Wall Balls (20 to 10′ target/14 to 9′ target)

50 Double Unders

9 Clean and Jerks (135/95)

Rest in remaining time

**For scoring: the “4 rounds each for time” means, you’ll enter in 1 time for each of your 4 rounds

Subsitutions:

Jump Rope: Hip Taps

Wall Ball: Backpack Thrusters or Squat Toss / Med Ball Thrusters Squat Toss

Clean and Jerk: Dumbbell or Kettlebell (if single, increase reps to 18) / Odd Object

Warm-up

1)

2 minutes of cardio

2)

10 Spider/Pigeon

10 Cat-Cow

10 Upward/Downward Dog w/ Calf Pedal

10 Dislocates

10 Hand-Release Push-ups

20 Cow Grazers

20 Bunny Hops

20 Hip Taps

20 High-Jump Singles

3)

Barbell/Dumbbell Warm-up

x5

Good Mornings

Back Squats

Elbow Rotations

Back to Front Press

Front Squat

Muscle Cleans

Push Jerks

-Build up/Practice Working CJ weight-

4)

20 Double Unders

10 Wall Ball

20 Double Unders

3 Clean and Jerks

Cool-Down

:30 Straddle

:30 Feet Roll Out (ea) – tennis, golf, softball

:30 Pigeon (ea)

:30 Child’s Pose

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