CrossFit Kennett Square – CrossFit
Delta
Mojito (Time)
For Time
30 Overhead Squat
30 Thruster
30 Back Squat
30 Power Clean
30 Push Jerk
Options:
Barbell (95/65)(or modify as needed)
2- Dumbbell or Kettlebell (50/35) (G/R) – same reps
1-Dumbbell (50/35) – 45 Reps of each, alternate hands as needed
Odd Object – if moderately heavy, same reps; if light, 45 reps
Warm-up
1)
1 minute of cardio
2)
10 Broomstick Dislocates
10 Broomstick Inlocates
10 Active Spider w/ Reach
10 Active Pigeon w/ Reach
10 Yoga Table
5 Plank Walk-out Push-ups
3)
1 minute of cardio
4)
w/ Lighter Weight or Broomstick
10 of each of the movements in the workout
w/ Heavier Weight or Empty Bar
2x 5 of each of the movements in the workout
4)
1 minute of cardio
Cool-Down
:30 Tall Kneeling Lunge (each side)
:30 Elbow/Triceps-on-wall stretch (lat, triceps, pec) (each arm)
:30 Child’s Pose