CrossFit Kennett Square – CrossFit
Delta
Junior (AMRAP – Reps)
3 x 4 min set
35 Double Unders
15 Burpees
35 Double Unders
12 Hang Power Cleans (135/95)
AMRAP Reverse Burpee
Rest 2 minutes between rounds
Substitutions
Hang Power Clean: Dumbbell / Kettlebell / Odd Object
Core
On a 5:00 Clock, hold an L or N-sit for :10 every :30 (10 rounds)
Use 2 kitchen chairs or other equal-height raised surfaces
Warm-up
1)
2 minutes of Cardio
2)
8 Samson Lunges
20 Bunny Hops
8 Spider/Hamstring
20 Hip Taps
8 Yoga Tables
20 High-Jump Singles
8 Groiners
20 Double Unders or 5 Attempts
8 Plank Walkout Push-ups
3)
Barbell or Broomstick Warm-up
5x
Good mornings
Back squats
Elbow Rotations
Front-to-Back Press
Front Squats
Deadlifts
10x Hang Muscle Clean
4)
Warm-up Hang Power Clean
+
Reverse Burpee Practice
5)
2x
20 Double Unders or 30 Single Unders
5 Burpees
3 Hang Power Cleans
1 Reverse Burpee
Cool-Down
:30 Stradle
:30 Right Stradle
:30 Left Stradle
:30 Spread Eagle (ea)