“Gimlet”

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

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