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