“Southside”

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

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