“Rickey”

CrossFit Kennett Square – CrossFit

Delta

Rickey (AMRAP – Rounds and Reps)

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Sit-ups

Substitutions

Pull-ups: Towel/Table/TRX Rows or Bent-Over Dumbbell/Kettlebell Rows

Warm-up

1)

2 minutes of Cardio

2)

10 Up/Down Dogs

10 Reach Throughs

10 Cat-Cow

10 Yoga Tables

10 Spider/Pigeon

10 Dislocates

10 Inlocates

3)

8 Scap Pulls

8 Scap Push-ups

6 Kips or 6 more Scap Pulls

6 Push-up Negatives

4 Pull-up Negatives

4 Push-ups

4 Pull-ups

4)

2x

2 Pull-ups

3 Push-ups

4 Sit-ups

Cool-Down

:30 Wrist/Forearm Stretch (finger tips toward knees, palms on floor)

:30 Reach Through (ea)

:30 Child’s Pose