“Park Avenue”

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

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