CrossFit Kennett Square – CrossFit
Delta
Mint Julep (AMRAP – Rounds and Reps)
20 min AMRAP
Row 200m
14 Sit-ups
7 Thrusters (95/65)
Substitutions
Row: Run 1:00 / Bike 10/8 Cal
Thruster: Dumbbell or Kettlebell (1 or 2) / Odd Object
Warm-up
1)
1 minute of Cardio
10 Upward/Downward Dogs
10 Yoga Tables
2)
:45 of Cardio
10 Alternating Spiders
10 Alternating Pigeons
3)
:30 of Cardio
15 Air Squats
15 Dislocates
4)
Barbell/Dumbbell Warm-up
x5
Good mornings
Back Squats
Elbow Rotations
Front-to-Back Press
Front Squats
Thruster
5)
2x
:30 Cardio
5 Sit-ups
2 Thrusters
Cool-Down
:30 Calf Stretch (ea)
:30 Half Straddle (ea)
:30 Pigeon (ea)
:30 Child’s Pose