CrossFit Kennett Square – CrossFit
Delta
Singapore Sling (AMRAP – Reps)
On the 2:30 for 15 min (6 rounds)
Row 200m
8 Strict Toes to Bar
AMRAP Box Jump Overs (24/20)
Row: Run 150m / Bike 10/8
Toes to Bar: Toes to Object
Box Jump Over: Object Jump
Warm-up
1)
Row 1:00 – easy pace
8 Up/Down Dogs
8 Reverse Lunge High Knee Pull
2)
Row :45 – faster pace
16 Cow Grazers
10 Dislocates
3)
Row :30 – fastest pace
8 Pigeons
8 Reach Throughs
4)
10 Step-ups
10 Scap Pulls or Leg Levers
8 Tuck Jumps
8 Strict Leg Raises or Shot Guns
6 Box Jumps
6 Strict Knees to Elbow or Straight-Leg Sit-ups
4 Box Jump Overs
4 Strict Toes to Bar or Toes to Object
5)
Row 100m
4 Box Jump Overs
4 Strict Toes to Bar or Toes to Object
Cool-Down
:30 Alligator Hold (ea)
:30 Reach Through (ea)
:30 Box Hamstring (ea)
:30 Calf (ea)