CFKSQ – CrossFit
Delta
Hot Buttered Rum (Time)
For Time
100 Double Unders
45 Chest-to-Bar Pull-ups
100 Double Unders
45 Toes to Bar
100 Double Unders
Substitutions
Dub: Hip Tap
Chest to Bar: Towel / Table / Bent Over Row
Toes to Bar: V-up or Toes to Object
Gymnastics
Part recovery, part skill work.
On the minute for 8 minutes, :20 Handstand Hold
You can do this as is for that recovery and skill work
OR
If you’re very profficient upside down and want to challenge yourself, you can try away from the wall
Modification: Hold a Plank for :30 ea minute
Warm-up
1)
On a 5 minute clock…
:30 Jumping Jacks
:30 Mountain Climbers
:30 Active Spiders
:30 Active Up/Down Dogs
:30 Yoga Tables
Repeat
2)
10 Dislocates
10 Inlocates
20 Hip Taps
10 Scap Pulls
20 High-Jump Singles
10 Kips or 10 Pull Negatives
20 Double Unders or 5 attempts
8 Leg Raises or 8 Straight Leg Sit-ups
4 Knees to Elbow or 8 Shotguns
4 Toes to Bar or 4 V-ups
4 Pull-ups
3)
2x
20 Double Unders
4 Toes to Bar
4 Pull-ups
Cool-Down
:30 Reach Through (ea)
:30 Child’s Pose