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