CFKSQ – CrossFit
Delta
Scofflaw (AMRAP – Rounds and Reps)
20 min AMRAP
10 Dumbbell Suitcase Lunges (50/35)
15 Push-ups
20 Sit-ups
25 Lateral Dumbbell Hops
Substitution
Dumbbell Lunge: Kettlebells / Front Rack with Barbell / Odd Objects
Warm-up
1)
2 minutes of cardo
2)
8 Plank Far-Reaching Plank Walkout
8 Reverse Lunge High Knee Pull
16 Alligator Claps
8 Up/Down Dog + Calf Stretch
8 Lateral Lunges
16 Swimmer’s Hugs
3)
1 minute of cardio
4)
10 Ankle Circles each direction
8 Push-up Negatives
8 Forward Lunge Steps
6 Push-up Positives
6 Slo-Mo Sit-ups
5)
2x
5 DB Suitcase Lunges
5 Push-ups
5 Sit-ups
5 Lateral Hops
Cool-Down
:30 Reach Through (ea)
:30 Post-Chain Stretch (ea)
:30 Pigeon (ea)