“Amber Moon”

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

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