CrossFit Kennett Square – CrossFit
Delta
Harvey Wallbanger (Time)
For Time
50 Russian Kettlebell Swing (70/53)
50 Double Unders
40 Box Jump Overs
50 Double Unders
30 Toes to Bar
50 Double Unders
30 Toes to Bar
50 Double Unders
40 Box Jump Overs
50 Double Unders
50 Russian Kettlebell Swing
Subsitutions
Kettlebell Swing: 1-arm Russian Dumbbell Swing / Weighted Backpack Swing
Box Jump: Object Jump (Cooler, Pavers, Steps)
Jump Rope: Hip Taps
Toes to Bar: Strict Leg Raise / V-up
Warm-up
1)
High Knees
Butt Kicks
-10 Scap Push-ups-
Spider Crawl
Cow Grazers
-10 Plank to Downward Dog-
Ape Walk
Low Squat Hops
-10 Reach Throughs-
Tip Toe Walk
Bunny Hops
-10 Dislocates-
2)
-If doing Toes to Bar-
8 Scap Pull-ups
8 Strict Leg Raises
6 Kip Swings
6 Hanging Leg Raises
4 Knees to Elbow
4 Toes to Bar
3)
10 Tuck Jumps
10 Kettlebell Deadlift
20 High-Jump Singles
10 Box Jumps
8 Hip-Height Swings
20 Hip Taps
8 Box Jump Overs
8 American KBS
20 Double Unders or 5 Attempts
Cool-Down
:30 Box Hamstring (ea)
:30 Box Calf (ea)
:30 Box Child’s Pose