CFKSQ – CrossFit
Delta
Tailspin (Time)
10-9-8-7-6-5-4-3-2-1
Pull-ups
Thrusters (115/80)
Substitutions
Pull-ups: Towel / Table / Bent-Over Rows
Thrusters: Dumbbell (2 or 1) / Kettlebell (2 or 1) / Odd Object
Bodybuilding
3x
8 Hammer Curls
8 Upright Rows (think a static version of the high pull in a clean)
8 Bent-Over Dumbbell Flys
Warm-up
1)
1 min Cardio
10 Spiders + Elbow Drop + Reach
10 Pigeons
2)
1 min Cardio
10 Dislocates
10 Inlocates
10 Around the World
3)
1 min Cardio
10 Cat-Cow
10 Bottom-of-Squat Rocking Ankle Stretch
4)
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotation
5 Back to Front Press
5 Front Squat
5 Thrusters
Warm-up Thruster
5)
10 Scap Pulls
8 Kips
6 Shoulder Circles
4 Negatives
4 Pull-ups
6)
2x
5 Pull-ups
5 Thrusters
Cool-Down
:30 Wall Pec Stretch (ea)
:30 Elbows on Box Child’s Pose