CrossFit Kennett Square – CrossFit
Delta
Horse’s Neck (Time)
5 Rounds for Time
14/11 Calorie Bike
28 Sit-ups
14 Push Press (95/65)
Bike: Row 16/12, Run 250m
Push Press: Dumbbell / Kettlebell / Odd Object
Warm-up
1)
2 minutes cardio
2)
10 Up/Down Dogs
10 Reach Throughs
10 Reverse Lunge High Knee Pulls
10 Lateral Lunges
10 Dislocates
10 Inlocates
3)
1 minute of cardio
4)
10 PVC Strict Press + Reach
10 Push Press
5 Slo-Mo Sit-ups
5 Fast Sit-ups
5)
Warm-up Push Press
6)
2x
:30 Cardio
7 Sit-ups
7 Push Press
Cool-Down
:30 Cobra or Upward Dog
:30 Reach Through (ea)
:30 Child’s Pose