CrossFit Kennett Square – CrossFit
Delta
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Substitutions
Overhead Squat: 1-arm Dumbbell or Kettlebell / Odd Object
Weightlifting
Snatch
If you’re able build up to a heavy single and repeat 3 times
If you’re not able to get to that type of loading, increase the number of reps.
Warm-up
1)
1 minute of Cardio
2)
10 Runner’s Lunge (total)
10 Pigeons
10 Plank to Downward Dog
10 Yoga Tables
10 Toe Grab Squat and Reach
20 Alligator Claps
2)
1 minute of Cardio
3)
10 Air Squats
w/ PVC, towel, or broom
10 Dislocates
10 Behind-the-Neck, Wide Grip Push Press
10 Sotts Press
10 Overhead Squat
w/ bar, light weight
10 Behind-the-Neck, Wide Grip Push Press
10 Overhead Squat
4)
2x
1:00 Cardio
5 Overhead Squat w/ Workout weight
Cool-Down
:30 Pigeon (ea)
:30 Forearm Stretch
:30 Overhead Reach and Lean (ea)