“Pina Colada”

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