CrossFit Kennett Square – CrossFit
Delta
Jungle Bird (Time)
For Time
30 Burpees
25 Overhead Squats (95/65)
20 Burpees
15 Overhead Squats
10 Burpees
5 Overhead Squats
Substitution
Overhead Squat: Dumbbell / Kettlebell / Odd Object / Broomstick
Core
5x
:20 High Plank
:20 Low Plank
Continuous, no rest
Warm-up
1)
2 min of Cardio
2)
5 min Clock
:30 Spiders
:30 Pigeons
:30 Cow Grazers
:30 Squat + Alternating Reach
:30 Air Squats
:30 Dislocates
:30 Around the World
:30 Wide Grip Behind the Neck Push Press
:30 Snatch Balance
:30 Sots Press
3)
8 Hand-Release Push-ups
8 Groiners
6 Up-Downs
10 PVC Overhead Squat
5 Burpees
5 Empty Bar Overhead Squat
5 Burpees
4)
Warm-up weight
6)
5 OHS with Working weight
5 Burpees