“Stinger”

CrossFit Kennett Square – CrossFit

Delta

Stinger (AMRAP – Reps)

4 x 3 min AMRAP

3 Deadlifts (225/155)

4 Handstand Push-ups

5 Toes to Bar

Rest 2 minutes

Substitutions

Deadlift: Heavy Object / 2x Dumbbell or Kettlebell

Handstand Push-ups: Box/Seated Press

Toes to Bar: V-up or T2Object

Bodybuilding

Not for Time

3x

10 Bench or Floor Press (w/ Dumbbells or a Heavy Plate)

10 Hammer Curls

*as heavy as possible

Warm-up

1)

2 minutes of cardio

2)

10 Spider/Hamstring

10 Good Mornings

10 Samson Lunge

3)

10 Dislocates

10 Inlocates

10 Around the World

4)

w/ Box or from a Pike

10 Leg Raises

10 Shoulder Taps

5 Shoulder Supports (nose to box)

5 Pike HSPU

3 HSPU Negatives from Wall or w/ DB

5)

8 Scap Pull-ups or Prone Straight Leg Raises

8 Control Kip or 8 Shotguns

6 Leg Raises or 6 Straight-Leg Sit-ups

4 Knees to Elbow or 4 V-ups

4 Toes to Bar or 4 Toes to Object

6)

5 Deadlift Bottom Set-ups (tighten, engage) and Stand

Warm-up Deadlift

7)

2x

2 Deadlift

3 Handstand Push-ups

4 Toes to Bar

Cool-Down

:30 Bar Hang or Wall Stretch

:30 Post Chain Hold (ea)

:30 Child’s Pose