CFKSQ – CrossFit
Delta
Park Avenue (Time)
For Time
21-15-9
Deadlifts (225/155)
Ring Dips
Substitutions
Deadlift: Odd Object / 2 Dumbbells / 2 Kettlebells (depending on weight, 27-21-15 might be appropriate)
Dip: Chair, etc. x 2
Bodybuilding
3x
10 Lawn Mower Rows (ea)
10 Zottman Curls (ea)
Warm-up
1)
1 min cardio
10 Good Mornings
20 Cow Grazers
8 Up/Down Dog
2)
:45 Cardio
10 Yoga Tables
10 Hand-Release Push-ups
20 Double-Pump Alligator Claps
3)
:30 Cardio
10 Empty Bar Deadlifts
2x :10 Top of Dip Hold
2x :10 Bottom of Dip Hold
5 Dip Negatives
5 Jumping Dips
4)
2 min of Cardio
5)
Warm-up Deadlift
6)
2x
3 Deadlift
2 Dips
Cool-Down
:30 Post-Chain Hold (ea)
: 30 Wall Pec Stretch (ea)
:30 Child’s Pose