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