“Prado”

CrossFit Kennett Square – CrossFit

Delta

Prado (Time)

For Time

21-15-9 Pull-ups

50-40-30 Sit-ups

Substitutions

Pull-up: Towel/Table/Bent-over Dumbbell or Kettlebell or Barbell Odd Object Row

Weightlifting

Squat Snatch

On the 2:00 for 5 Rounds…

2 Squat Snatches (85%)

If unable to make that loading, practice 1 or 2 more reps at a lighter load.

Dumbbell Squat snatches will make for a good set, too. 4 reps for quality each time.

If limited by equipment, on the 2:00 you’ll do 15 Floor Presses (lay on your back press something from your chest (Kettlebell, backpack, etc.)

Warm-up

1)

1:00 Cardio

10 Up-Down Dogs

10 Swimmer’s Hugs (think Michael Phelps)

2)

1:00 Cardio

10 Dislocates

10 High-Lows (Double Cow Grazer + Reach to Sky)

3)

1:00 Cardio

10 Squat And Reach

10 On-All-Fours Forearm Stretch

4)

8x

Scap Pulls

Slow Kips

Fast Kips

4x

Negatives

Pull-ups

5)

2x

5 Pull-ups

5 Sit-ups

Cool-Down

:30 Upward Dog or Cobra

:30 Child’s Pose

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