“Rusty Nail”

CrossFit Kennett Square – CrossFit

Delta

Rusty Nail (AMRAP – Rounds and Reps)

7 min AMRAP

7 1- arm Dumbbell Push Jerks (50/35)

10 Burpee Over Dumbbell

Substitutions

Push Jerk: Bar (95/65) / 1-arm Kettlebell / 1-arm Odd Object

Accessory

10x

20m Overhead Carry

Rest :30 in between each

Warm-up

1)

4 minutes of Cardio

2)

w/ Broom, PVC, or Towel

2x

10 Dislocates

10 Inlocates

10 Around the World

10 Front-to-Back Presses

3)

10 Hand-Release Push-ups

10 Groiners

10 Up/Downs

4)

1 minute of Cardio

5)

2x

3 1-arm Push Jerks

6 Burpee over Dumbbell

Cool-Down

:30 Reach Through (ea)

:30 Aligator Hold (ea)

:30 Child’s Pose

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