CrossFit Kennett Square – CrossFit
Delta
Milk Punch (Time)
For Time
3-6-9-12-15 Handstand Push-ups
150m Row
10-10-10-10-10 Burpees
100m Farmer’s Carry
Substitutions
Handstand Push-ups: Elevated Pike HSPU, Seated DB Press, Seated Odd Object Press, Push-ups
Farmer’s Carry: Odd Object FC (grocery bags)
Weightlifting
Push Press
With Barbell –
Build up to a working set of (5 x 65%) x 3
With Dumbbell or KB –
5 x 5 (Double or Single Each arm – as heavy as possible)
Warm-up
1)
Row 300
8 Spider Pigeon
8 Up/Down Dog
2)
Row 200
8 Reach-Throughs
8 Air Squats
3)
Row 100
8 Yoga Tables
8 Good Mornings
4)
10 Hand-Release Push-ups
10 Groiners
10 Pike (From Floor) HSPU
10 Up/Downs
10 (Using Box or Elevated Surface or in Pike) Leg Raises
10 (Using Box or Elevated Surface or in Pike) Shoulder Taps
5 (Using Box or Elevated Surface or in Pike) Plank to Nose-to-Box
5 (Using Box or Elevated Surface or in Pike) HSPU
3 Negatives against the wall
3 HSPU
5)
Row 100m
5 Burpees
Farmer’s Carry 100m
Cool-Down
:30 Reach and Lean (each arm)
:30 Foam Roll each lat (down your side)
:30 Child’s Pose