“Old Fashioned”

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

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