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)