CFKSQ – CrossFit
Delta
Honey Deuce (5 Rounds for reps)
5 x 2 min AMRAP
2 Snatch-Grip Deadlift
2 Hang Power Snatch
2 Overhead Squats
2 Bar-Facing Burpees
All: 95/65
Rest 2 minutes between rounds
Substitution
Bar: Dumbbell / Kettlebell / Odd Object
Core
5x
:20 Straight-Leg Sit-up and Reach Tall
:20 Prone Leg Raises to 90
Warm-up
1)
2 min Cardio
2)
8 Up/Down Dog
4 Plank Walk Out + Spider + Pigeon
8 Alternating Squat and Reach
4 Groiners
4 Hand-Release Push-ups
3)
10 Dislocates
10 Inlocates
10 Around the World
10 Toe Touch + Overhead Squat
4)
PVC, then Barbell Warm-up
3 Snatch Grip Deadlift + Shrug
3 High Pulls
3 Muscle Snatch
3 Behind the Neck Push Press
3 Full Snatch Balance
3 Overhead Squats
5)
Warm-up weight
6)
2x
2 Snatch Grip Deadlift
2 Hang Power Snatch
2 Overhead Squats
2 Lateral Burpee Over Bar
Cool-Down
:30 Bar Reach Through (ea)
:30 Couch (ea)
:30 Bar Child’s Pose