CrossFit Kennett Square – CrossFit
Delta
Amber Moon (AMRAP – Rounds and Reps)
20 min AMRAP
Row 400m
20 Air Squats
Run 400m
20 Toes to Bar
Row: Run again or Bike 30/20 cal
Toes to Bar: V-ups or Toes to Object
Warm-up
1)
10 Spider/Pigeon
20 Over the Hurdle
20 Figure Four
20 Cow Grazers
20 Military Kicks
Ape Walk
Bear Crawl
Low Squat Hops
Crab Walk
20 Butt Kicks
20 High Knees
2)
1 min Cardio
3)
8 Scap Pulls or Straight Leg Sit-ups
8 Kips or Leg Raises
6 Hanging Leg Raise or 6 Shotguns
4 Knees to Elbow or V-ups
4 Toes to Bar or Toes to Object
4)
1/2 Cardio 1
10 Air Squats
1/2 Cardio 2
10 Toes to Bar