“Orange Crush”

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