CrossFit Kennett Square – CrossFit
Delta
Hurricane (Time)
3 Rounds for Time
50 Double Unders
35 Air Squats
20 Burpees
Substitution
Jump Rope: Hip Taps
Weightlifting
Clean + Front Squat
Every minute on the minute for 9 minutes…
1 Squat Clean + 1 Front Squat (~85% Squat Clean 1 RM)
If you can’t make that weight add up to 1 or 2 reps per minute depending on load (ex 2 Squat Clean + 2 Front Squat)
If using dumbbells or odd objects, 3-4 of each should do the trick, just make sure there’s enough rest.
Warm-up
1)
2 minutes of Cardio
2)
10 Lateral Lunges
10 Reverse Lunge High Knee Pull
10 Spider/Pigeon
20 Cow Grazers
20 Military Kicks
10 Squat Jumps
3)
1 minute of Cardio
4)
10 Dislocates
10 Inlocates
10 Cat/Cow
5 Push-up Negatives
5 Hand-Release Push-ups
10 Groiners
5)
15 Hip Taps
8 Air Squats
8 Up-Downs
15 Double Unders
8 Air Squats
8 Burpees
Cool-Down
:30 Samson Lunge (ea)
:30 Child’s Pose