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