“Hanky-Panky”

CrossFit Kennett Square – CrossFit

Delta

Hanky-Panky (5 Rounds for reps)

5 x 3 min Working Set

50 Double Unders

6 Strict Toes to Bar

200m Run

AMRAP Dumbbell Thrusters (50/35)

Rest 1 minute; your scores are the number of thrusters completed at the end of every round (5 numbers to be entered)

Substitutions

Dub: Hip Tap

Toes to Bar: V-up or Toes to Object

Thrusters: Barbell / Odd Object/ Kettlebell

Warm-up

1)

2 min of Cardio

2)

8 Hip Series (Pigeon, Spider, Hamstring)

8 Walkouts into Push-up

8 Plank to Downward Dog

10 Dislocates

10 Inlocates

10 Air Squats

2)

20 High Knees

20 Butt Kicks

20 Over the Hurdles

Heel, Tip Toe, Outside of Feet Walk

3)

8 Scap Pulls (or Prone Leg Raises)

8 Strict Leg Raises (or Shotguns)

6 Strict Knees to Elbow (or Straight-leg Sit-ups)

4 Strict Toes to Bar

4)

Thruster Practice

5)

1 Practice round of the workout with 3 Thrusters at the end

Cool-Down

:30 Samson (ea)

:30 Hamstring (ea)

:30 Reach Through (ea)

:30 Child’s Pose

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