“Mint Julep”

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

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