CrossFit Kennett Square – CrossFit
Delta
Pina Colada (Time)
3 Rounds for Time
20 Deadlifts (205/145)
Run 400m
20 Handstand Push-ups
Run 400m
DL: Heavy Odd Object / Double Dumbbell or Double Kettlebell
HSPU: Box Pike Handstand Push-up / Seated Dumbbell or Kettlebell Press
Warm-up
1)
2 minutes of Cardio
2)
Down and Back or x20 ea
Over the Hurdle
Figure Four
Spider Crawl or Active Spiders w/ Reach
Cow Grazers
Military Walk
High Knees
Butt Kicks
Skip
3)
-On Box or From Pike:
10 Shoulder Taps
20 Leg Lift
10 Nose to Box or Knees
5 Handstand Pushups
-Against Wall or With Dumbbells or From Box
4 Negatives
4 Reps of Workout Version of HSPU
4)
10 Empty Bar Good Mornings
10 Empty Bar Deadlifts
5)
Warm-up Deadlift
6)
2x
Run 200
3 Deadlift
3 Handstand Push-ups
Cool-Down
:30 Box Hamstring (ea)
:30 Laying Contract and Relax 3x:03 (ea)
:30 Box Child’s Pose