CrossFit Kennett Square – CrossFit
Delta
Lemon Drop (AMRAP – Rounds and Reps)
6 min AMRAP
10 Deadlift (185/135)
10 Hand-Release Push-ups
Stubstitutions
Deadlift: Odd-Object Deadlift (heavy, but moveable!)
Weightlifting
Deadlift
(After the Metcon, build up to a heavy set – this is tough to program, so examples below depending on the weights at your disposal)
– Heavy 1×3
– Moderately Heavy 3×3
– Moderate 5×3
– Light 10×3
– Odd Object – any of the above
When entering your numbers, adjust the set number.
Warm-up
1)
4 minutes of Cardio
2)
2x
12 Good Mornings
10 Upward/Downward Dogs
12 Reverse Lunge High Knee Pulls
10 Scap Push-ups
12 Alternating Cow Grazers
10 Push-up Negatives
20 Alligator Claps
3)
2 minutes of Cardio
4)
5 Barbell Good Mornings
5 Back Squats
5 Bar Deadlifts
5)
Warm-up Deadlift
6)
2x
4 Deadlifts
4 Hand-release Push-ups
Cool-Down
:30 Static Alligator on the Right Diagonal
:30 Static Alligator on the Left Diagonal
:30 Stradle
:30 Right Hamstring
:30 Left Hamstring