CrossFit Kennett Square – CrossFit
Delta
Paloma (Time)
For Time
1 Mile Run
100 Hand-Release Push-ups
Gymnastics
6 min EMOM
Unbroken Handstand Push-ups (up to 10 per)
Substitutions: Seated Dumbbell Press, Box/Elevated Feet Pike Handstand Push-up
Warm-up
1)
“Down and Back” or in place x 20
Over the Hurdle
Figure Four
Lunge and Twist
Cow Grazers
Military Walk
High Knees
Butt Kicks
Skip
2)
10 Active Spiders
10 Up/Down Dog w/ Feet Pedal
6 (ea) extra calf stretch :03
10 Scap Push-ups
20 Alligator Claps
5 Push-up Negatives (:03 down, under control, reset)
5 Push-up “Positives” (explode from the on-the-floor position and reset)
3)
100m Run
4 Push-ups
200m Run
4 Hand-Release Push-ups
Cool-Down
:30 Box Hamstring (ea)
:30 Calf (ea)
:30 Alligator Hold (ea)
:30 Reach Through (ea)