CrossFit Kennett Square – CrossFit
Delta
Orange Crush (AMRAP – Rounds and Reps)
18 min AMRAP
1-2-3…Burpees
2-4-6…Box Jumps (24/20)
3-6-9…Sit-ups
Substitution
Box Jump: Object Jump or Tuck Jump
Warm-up
1)
2 minutes of cardio
2)
8 Up/Down Dog
8 Pigeons
8 Lateral Lunge
8 Post-Chain Stretch
Arm Circle Sequence (Small Forward, Small Backward, Big Backward, Big Forward)
3)
1 minute of cardio
4)
10 Step Ups
8 Tuck Jumps
6 Box Jumps
8 Hand-Release Push-ups
8 Groiners
6 Up-Downs
4 Burpees
5)
5 Box Jumps
5 Burpees
5 Sit-ups
Cool-Down
Extended Pre-Murph Stretch
1:00 Couch (ea)
:30 Bar Hang or Armpits to Wall stretch
1:00 Pigeon (ea)
1:00 Child’s Pose