CrossFit Kennett Square – CrossFit
Delta
Mimosa (Time)
For Time
100 Weighted Box Step-ups (50/35)
80 Hand-Release Push-ups
60 KB Sumo Deadlift High Pull (70/53)
Substitutions
Step-up: Kettlebell or Backpack
Sumo Deadlift Highpull: Barbell, Dumbbell, Odd Object
Warm-up
1)
2 minutes of Cardio
2)
2x
10 Good Mornings
10 Scap Push-ups
10 Spider/Pigeons
3)
10 Step-ups
10 Push-up Negatives
10 KB Deadlifts + Shrug
4)
1 minute of Cardio
5)
10 Weighted Step-ups
8 Push-ups
6 KB SDLHP
Cool-Down
:30 Box Hamstring Stretch (ea)
:30 Pigeon (ea)
:30 Reach Through (ea)