“Mojito”

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