CFKSQ – CrossFit
Delta
Vesper (AMRAP – Rounds and Reps)
20 min AMRAP
14 Box Jumps (24/20)
Run 200
14 Kettlebell Sumo Deadlift High Pull (70/53)
Run 200
14 Hand-Release Push-ups
Substitutions
Box: Object Jumps
Dub: Hip tap
SDHP: Bar (75/55), Dumbbell
Warm-up
1)
2 min of cardio
2)
8 Good Mornings
8 Plank Walkout + Spider
8 Yoga Tables
8 Squat Jumps
3)
1 min of cardio
4)
Sumo Deadlift High-Pull Drills w/ PVC
5 Deadlift
5 Deadlift + Shrug
5 High Pull from Belly Button
5 Sumo Deadlift High Pulls
5)
10 Alternating Step-ups
10 Kettlebell Deadlifts
8 Tuck Jumps
8 KB Deadlift + Shrug
6 Box Jumps
6 Sumo Deadlift High Pull
6)
2x
Run 100
5 Box Jump
5 SDHP
Cool-Down
:30 Box Hamstring (ea)
:30 Box Child’s Pose