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