CFKSQ – CrossFit
Delta
Southside (Time)
For Time
Row 400-300-200m
15-12-9 Reverse Burpees
9-7-5 Squat Cleans (155/105)
Substitutions
Row: Bike 24/20-18/15-12/10 or Run 400-300-200
Squat Clean: Medball x 2 / Odd Object / Double Dumbbell
Core
4x
:20 Prone Leg Bicycles
:20 Hollow Rocks
:20 Russian Twists
Warm-up
1)
:30 of Each for 6 Minutes
Jumping Jacks
Mountain Climbers
Active Spiders
Active Pigeons
Cow Grazers
Air Squats
-Repeat-
2)
10 Back Tuck Rolls (hug knees to chest and roll back and forth)
5 Back Tuck Roll to Stand (hand assist) < modification
5 Reverse Burpees
3)
w/ Bar or weight
5 Front Squats
5 Deadlift + Shrug
5 Start in Shrug and Drop under into Front Squat
5 Squat Cleans
4)
Build up squat clean weight
5)
2x
Row 200m
3 Reverse Burpees
1 Squat Clean
Cool-Down
:30 Pigeon (ea)
:30 Cobra or Upward Dog
:30 Happy Baby