CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Over Easy”
Conditioning
Over Easy (AMRAP – Rounds and Reps)
Delta:
In teams of 2 (Grab a family member or Socially-Distanced Neighbor!)
24 min AMRAP
2-4-6-8…
Hand-Release Push-ups
Kettlebell Sumo Deadlift High Pull (70/53)
Run 200m
Partner 1 does (2) Push-ups, then Partner 2 does (2) Push-ups. Partner 1 Does (2) KB SDHP, then Partner 2 does (2) KB SDHP. Then, both partners run 1 lap together. Repeat while climbing the ladder.
Solo Option:
16 min AMRAP
2-4-6-8…
Hand-Release Push-ups
Kettlebell Sumo Deadlift High Pull (70/53)
Run 200m
Substitution:
Sumo Deadlift High Pull with Weighted Bag or Broomstick
Warm-up
Determine a space that’s roughly 20m (use your experience in going “down and back” in the gym as a frame of reference)
1)
High Knees – Down and Back x2
Cow Grazers – Down
Butt Kicks – Down and Back x2
Spider Crawl – Back
Over the Hurdle Hip Openers – Down
Lunge High Knee Pull – Back
Bear Crawl – Down
Forward Plank Walk (butt down!) – Back
Skip – Down and Back (don’t forget to roll your eyes/smile!)
2)
10 Up/Down Dogs
8 Scap Push-ups
8 KB or DB or Backpack Deadlifts
Run a lap around your house
6 Push-up Negatives (3 seconds down, reset)
6 KB or DB or Backpack Deadlift + Shrug
Run a lap around your house
6 Push-ups
6 KB or DB or Backpack Sumo Deadlift High Pulls