CrossFit Kennett Square – CrossFit
Delta
Greyhound (Time)
2 Rounds for Time
Row 1000m
40 Wall Balls (20/14)
40 Push-ups
Substitution
Row: 800m Run, 50/40 Calorie Bike
Wall Ball: Light Thruster with Dumbbell, Kettlebell, or Odd Object
Warm-up
1)
1 min Cardio
8 Plank Walk-out + Pigeon
8 Air Squats
2)
:45 Cardio
8 Up/Down Dog
8 Scap Push-ups
3)
:30 Cardio
8 Cat/Cow
8 Hip Circles (front, back, left, right)
4)
10 Med Ball Front Squats
10 Med Ball Push Press
10 Med Ball Thrusters
5 Push-up Negatives
5 Push-up “Positives”
5)
2x
1 min Cardio
5 Wall Ball
3 Push-ups
Cool-Down
:30 Pigeon (ea)
:30 Box Hamstring (ea)
:30 Wall Pec/Tricep Stretch (ea)