CFKSQ – CrossFit
Delta
Godfather (AMRAP – Rounds and Reps)
20 min AMRAP
Run 200m
29 Double Unders
Substitution
Double Unders: Hip Taps
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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
2)
2x
100m Run
5x :03 each, calf stretch
6 Spread Eagle
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)