CrossFit Kennett Square – CrossFit
Delta
Old Fashioned (Time)
For Time
25 Push Press (115/80)
25 Burpees
25 Strict Pull-ups
25 Burpees
25 Push Press (115/80)
Substitutions
Push Press: Dumbbells, Kettlebells, Odd Object
Strict Pull-ups: TRX/Ring Rows, Towel Rows, Seated Table Pull-ups, Dumbbell or Odd Object Bent-over Rows
Core
3 Rounds, Not For Time
:30 Hollow Hold
15 Hollow Rocks
You can modify this with arms forward, bent knees, or both
Warm-up
1)
50 Jumping Jacks
2)
10 Plank Walk-outs (No Push-up)
10 Plank to Upward Dog
10 Active Alternating Reach Throughs
10 Alternating Spider/Pigeons
10 Broom Dislocates
10 Around the World
3)
2 minutes of Cardio
4)
10 Scap Pulls (Pull-up or Towel)
10 Scap Push-ups
10 Pike Push-ups
10 Hand-Release Groiners
4 Pull Negatives (Pull-ups or Towel)
4 Push-up Negatives
10 Up Downs
5)
10 Lightest Push Press (Broomstick or PVC)
8 Light Push Press (lighter dumbbell or barbell)
6 Push Press (workout weight)
Cool-Down
:30 Extended Side Stretch (arm overhead, look at palm, lean) – each arm
:30 Reach Through Hold – each arm
:30 Child’s Pose