“Joe Hector” Memorial WOD

CrossFit Kennett Square – CrossFit

Delta

Joe Hector (Time)

For Time:

3 Rounds

46 Double Unders

22 Overhead Lunge (25/10)

11 Push-ups

into

4 Rounds

18 Sit-ups

18 Kettlebell Swings (53/35)

18 Power Cleans (75/55)

18 Toes to Bar

18 Strict Press (75/55)

18 Calorie Row

**35 min time cap
Substitutions

Double Unders: Hip Taps

Overhead Lunge: Dumbbell, Kettlebell, Odd Object

Kettlebell Swings: Dumbbell Swings, Pack or Grocery Bag Swings

Power Cleans: Dumbbell Cleans, Kettlebell Cleans, Odd Object Cleans

Toes to Bar: Strict Leg Raises, V-ups

Strict Press: Dumbbell, Kettlebell, Odd Object

Calorie Row: 1:30 Cardio

Warm-up

1)

2 minutes of Cardio

2)

10 High-Lows (Swoop down to feet, reach up to sky)

10 Up/Down Dogs w/ 4 Calf Pedals each time

10 Spider/Hamstring

10 Yoga Tables

10 Dislocates

3)

w/ Broom Stick

10 Good Mornings

10 Muscle Cleans

10 Strict Press

4)

1x

20 Double Unders

6 Overhead Lunges

6 Push-ups

6 Sit-ups

6 Kettlebell Swings

6 Power Cleans

6 Toes to Bar

6 Strict Press

6 Calorie Row (or :30 Cardio)

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