CrossFit Kennett Square – CrossFit
Delta
Bramble (Time)
27-21-15-9
Calorie Row
Box Jump Overs (24/20)
Power Snatch (75/55)
Substitutions
Row: Run 2:00-1:30-1:00-:30
Box Jump: Object Jumps (cooler, pavers, deck steps)
Power Snatch: Dumbbell Snatch, Weighted Bag or Odd Object Ground to Overhead
Warm-up
1)
Tempo Row! Or Run! Or Bike!
1:00 easy / :40 faster / :20 fastest
2)
8 Spider/Hamstring alternating
8 Yoga Table
10 Step Ups
10 Towel or Broomstick Dislocates
10 Tuck Jumps
3)
With Towel or Broomstick or light dumbbell
5 Snatch Grip Deadlift
5 High Pull
5 Muscle Snatch
5 Behind-the-Neck Push Press
5 Quarter Squat Snatch Balance
5 Power Snatch
Repeat 3x each with Barbell
4)
5 Cal Row
5 Box Jumps
5 Power Snatch w/ workout weight