“Over Easy”

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

Previous Post:

«

Next Post:

»