CrossFit Kennett Square – CrossFit
Delta
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Substitutions
Run: Row or Bike 20/16 Calories
Pull-ups: Towel Rows from a vertical object OR Seated Table Pull-ups
Warm-up
1)
2 minute jog or row or bike
2)
Dynamic Down and Back (Use your imagination of the distance in the gym)
Over The Hurdle hip opener
Figure Four (standing pigeon)
Lunge High Knee Pull
Spider Crawl
Inchworm Push-up
Bear Crawl
High Knees
Butt Kicks
Tip Toe Walk
Heel Walk
Outside of Feet Walk
3)
15 Dislocates (with broom or towel)
10 Around the World (each)
10 Scap Pull-ups (or scap rows)
8 Slow Kips + 8 Fast Kips (or 8 very vertical rows)
6 Half Pull-ups – think hairline to bar (or step feet in for 6 rows)
4 Negatives (step feet in for 4 rows + 4 row negatives)
2 Pull-ups (challenging depth rows)