“Vampiro”

CrossFit Kennett Square – CrossFit

Delta

Vampiro (AMRAP – Reps)

3 Rounds

1:00 V-ups

1:00 Calorie Row

1:00 Hand-Release Push-ups

1:00 Box Jumps (24/20)

1:00 Rest

Substitutions

Row: Calorie Bike or 10m Shuttle Run

Box: Object

Warm-up

1)

2 minutes of cardio

2)

8 Up/Down Dogs w/ Calf Stretch

8 Spread Eagle

8 Cat/Cow

8 Toe Grab Squat and Reach

3)

1 minute of cardio

4)

20 Alligator Claps

20 Swimmer’s Hugs

10 Cow Crazers

10 Straight-leg Sit-ups

10 Step-ups

10 Shot Guns

10 Tuck Jumps

10 Push-up Negatives

5)

2x

:15 V-ups

:15 Cardio

:15 Push-ups

:15 Box Jumps

Cool-Down

:30 Quad Roll (ea) – Foam Roller, Barbell, Dumbbell, etc.

:30 IT Roll (ea) – same equipment

:30 Cobra or Upward Dog

:30 Rack/triceps/lat Stretch (elbows on box, rest similar to child’s pose)

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