CrossFit Kennett Square – CrossFit
Delta
Painkiller (Time)
For Time
24 Thrusters (95/65)
Bike 15/12 Calories
18 Thrusters
Bike 12/10 calories
12 Thrusters
Bike 10/8 Caloires
Thruster: Dumbbell (1 or 2) / Kettlebell (1 or 2) / Odd Object
Bike: Row 18/15, 15/12, 12/10 or Run 300-200-100
Bodybuilding
3x
10 Lying Dumbbell Triceps Extension
10 Zottman Curls
Warm-up
1)
1 min Cardio
8 Up/Down Dog
8 Plank Walk-out into Spiders
2)
:45 Cardio
8 Samson Lunges
8 Post-Chain Stretch
3)
:30 Cardio
10 Dislocates
10 Air Squats
4)
Barbell or Dumbbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Back-to-Front Press
5 Front Squats
5 Thrusters
5)
Warm-up Thruster
6)
2x
6 Cal Bike
4 Thrusters
Cool-Down
:30 Reach Through (ea)
:30 Pigeon (ea)
:30 Couch (ea)
:30 Child’s Pose