CrossFit Kennett Square – CrossFit
Delta
Gimlet (3 Rounds for reps)
3 Rounds
1:00 Sit-ups
1:00 Double Unders
1:00 Push-ups
1:00 10m Shuttle Sprints
1:00 Ring Dips
Substitutions
Double Unders: Double Hips Taps
Shuttle Sprints: Measure off 40 Paces
Ring Dips: 1- or 2-Chair Dips
Warm-up
1)
High Knees (Slow – knee hug, then Fast)
Butt Kicks (Slow – walking quad stretch, then Fast)
Inchworm w/ Push-up
Bear Crawl (Butt up)
Forward Plank Walk (Butt down)
Crab Walk
Spider Crawl with Reach
Bunny Hops
2)
2x
10 Scap Push-ups
10 1-chair dips
10 Hip Taps
3)
1x
8 Sit-ups
8 Workout Jump Rope
8 Push-ups
4 Shuttle Run
8 2 or 1-chair dips or Ring Dips
Cool-Down
:30 Samson Each Side
:30 Reach Through Each Side
:30 Child’s Pose