“Lemon Drop”

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

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