“Hurricane”

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

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