CrossFit Kennett Square – CrossFit
Delta
Long Island Iced Tea (Time)
Front Squat
30-20-10 Front Squat (95/65)
100-75-50 Double Unders
Substitutions
Front Squat: 2 Dumbbell or KB (same reps), 1 DB or KB (45-35-25 reps); Odd Object Squats
Jump Rope: Hip Taps
Weightlifting
Front Squat
As heavy as you’re able, build to a working set of
(5 x ~80-85%) x 3
Warm-up
1)
“Down and Back” Style
Over the Hurdle
Figure Four
Spider Crawl
Plank Walkout
Cow Grazers
Ape/Duck Walk
Low Squat Hops
Bunny Hops
2)
20 Hollow Jumps
10 Air Squats
20 Hip Taps
8 Goblet or Empty Bar Squats
20 High Jump Singles or Hip Taps
6 Working Weight Squats
20 Double Unders or 5 Attempts or Hip Taps
3)
2x
7 Front Squats
15 Double Unders
Cool-Down
:30 Pigeon (ea leg)
:30 Couch Stretch (ea leg)
:30 Calf Stretch (ea leg)