“Tuxedo”

CrossFit Kennett Square – CrossFit

Delta

Tuxedo (Time)

For Time

Row 1000m

50 1-arm Dumbbell Cleans

Row 1000m

50 1-arm Dumbbell Snatches

Dumbbell: Bar (75/55), Kettlebell, Odd Object

Row: Run 800m, Bike 40/30

Warm-up

1)

1 min of Cardio

10 Up/Down Dog

10 Spread Eagle

2)

:45 Cardio

10 Yoga Tables

10 Reverse Lunge High Knee Pulls

3)

:30 Cardio

20 High-Lows (Reach Tall and then swoop down, loading up hamstrings)

20 Double-Pump Alligator Claps

4)

5x

Deadlift + Shrug

High Pull

Clean

Strict Press

Snatch

5)

Row 100

5 Cleans

Row 100

5 Snatches

Cool-Down

:30 Lateral Lunge Hold (ea)

:30 Couch (ea)

:30 Reach Through (ea)

:30 Child’s Pose

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