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