CrossFit Kennett Square – CrossFit
Delta
Sazerac (Time)
For Time
50 Dumbbell Snatches (50/35)
100 Sit-ups
Row 1000m
Substitutions
Dumbbell Snatch: Barbell (75/55), Odd Object Ground to Overhead
Row: 1000m Run, 50/40 Calorie Bike
Accessory
Bodybuilding!
3x
10 1-arm Bent Over Row (each)
10 1-arm Hammer Curl (each)
10 1-arm Kick Back (each)
Warm-up
1)
Tempo! Cardio
:90 Nice and Easy
:45 Fast
:15 Faster
2)
8 Upward/Downward Dog
10 Up-Downs
8 Spider/Hamstring (Total)
8 Spread Eagle
8 Scorpions
10 Broom Dislocates
10 Broom Inlocates
10 Behind-the-Neck Broomstick Push Press
3)
Dumbbell or Barbell Warm-up (5x Ea)
Deadlift
Deadlift + Shrug
High Pull
Muscle Snatch
Quarter Squat Snatch Balance
Power Snatch
4)
Practice Reps with Working Weight, then –
2x
8 Dumbbell Snatches
10 Sit-ups
1:00 Cardio
Cool-Down
:30 Spread Eagle Hold (each)
:30 Pigeon (each)
:30 Stacked-Hand Child’s Pose (Right on Left, then Left on Right)