CrossFit Kennett Square – CrossFit


Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Run: Row or Bike 20/16 Calories

Pull-ups: Towel Rows from a vertical object OR Seated Table Pull-ups



2 minute jog or row or bike


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


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)

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