CrossFit Kennett Square – CrossFit
Delta
Pimm’s Cup (AMRAP – Reps)
13 min AMRAP
Bike 50/40 Calories
80 Hand-Release Push-ups
100 (total) Lunges
Substitution
Bike: 50/40 Cal Bike, 4:00 Run
Accessory
We’re going to dial this up while at home, to spend some time working those weaknesses.
For Today:
Accumulate 2 minutes in an active Overhead Squat Position with a Broomstick.
Tips:
– Egos away, make this hard with the broomstick
– Armpits forward
– Weight in mid-foot and heals
– Punch hard into the ceiling
– Tight belly
– Breathe
Warm-up
1)
On a 6:00 Clock, :30 each movement
Jumping Jacks
Mountain Climbers
Active Spiders
Active Pigeons
Up/Down Dog
Alligator Claps
-Repeat-
2)
10 Scap Push-ups
5 Push-up Negatives (3-seconds under control)
5 Push-up from Bottom
10 Reverse Lunge High Knee Pulls
3)
2x
5/4 Calorie Bike
5 Push-ups
10 (total) Lunges
Cool-Down
:30 Static Alligator Stretch (ea)
:30 Pigeon (ea)