“Manhattan”

CrossFit Kennett Square – CrossFit

Delta

1. Conditioning – “Manhattan”

2. Weightlifting

Conditioning

Manhattan (AMRAP – Rounds and Reps)

10 min AMRAP

9 Dumbbell Thrusters (50/35)

35 Double Unders

Substitutions

Thrusters: 1-Dumbbell (switch hands every round), Kettlebell, Barbell (95/65), Odd Object (backpack, duffel bag, toddler)

Double Unders: x2 Singles, Double Hip Taps

Weightlifting

Tempo Front Squat

5 Seconds Down, 1 Second Pause in Bottom.
– Since these are tempo, they can be done with minimal weight (dumbbell, kettlebell, etc.)

Warm-up

1)

6-minute Running Clock

:30 of:

Jumping Jacks

Mountain Climbers

Up/Down Dog

Active Spiders w/ Reach

Active Pigeons

Yoga Tables

2)

10 Broomstick Dislocates

10 Reach-throughs

8 Goblet Squats / 20 Bunny Hops

4 Press Each Arm / 20 High Jump Singles or Single Hip Taps

1- Arm Thruster / 20 Double Uners or Double Hip Taps

8 Thrusters

3)

Prep Rounds

3 Thrusters

15 Double Unders

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