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