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