“Godfather”

CFKSQ – CrossFit

Delta

Godfather (AMRAP – Rounds and Reps)

20 min AMRAP

Run 200m

29 Double Unders

Substitution

Double Unders: Hip Taps

()

Warm-up

1)

“Down and Back” or 20 Reps of Each

High Knees

Butt Kicks

Over the Hurdle

Figure Four

Military Kicks

Cow Crazers

Bear Crawl (in a circle)

Low Squat Hops

3)

20 Relaxed Jump in Place

20 Hip Taps

20 High Jump Singles

20 Double Unders or 5 Attempts

Cool-Down

:30 Calf Stretch (ea)

:30 Post-Chain Stretch (ea)

:30 Pigeon (ea)