“Greyhound”

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)

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