CrossFit Kennett Square – CrossFit
Delta
Negroni (AMRAP – Reps)
5 x 3 min Working Set
Run 200m
15 Burpees
AMRAP Alternating Dumbbell Snatches (50/35)
Rest 1 minute in between
Substitutions
DB Snatch: Barbell (75/55), Odd Object Ground to Overhead
Warm-up
1)
2 minutes of cardio
2)
5 Plank Walk-out into Push-up
10 Upward/Downward Dogs w/ Calf Stretches
10 Active Spiders
10 Active Pigeons
10 Yoga Tables
10 Hand-Release Groiners
3)
w/ Weight 5 x ea
Deadlift
Deadlift + Shrug
High Pull
Muscle Snatch
Strict Press
4)
2x
100m Run
5 Burpees
4 Snatches
Cool-Down
:30 Spread Eagle (ea)
:30 Wall Calf Stretch (ea)
:30 Tall Deep Lunge (ea)
:30 Child’s Pose