CrossFit Kennett Square – CrossFit
Delta
Vieux Carré (Time)
For Time
60 Double Dumbbell Snatches (50/35)
20/16 Calorie Bike
60 Double Dumbbell Front Squats (50/35)
20/16 Calorie Bike
60 Double Dumbbell Step-ups (50/35)
20/16 Calorie Bike
Dumbbell: Single Dumbbell / Bar (for step-ups, front or back rack)/ Kettlebell / Odd Object
Bike: 24/18 Calorie Row, Run 400m
Warm-up
1)
1 minute of Cardio
2)
5 Up/Down Dog + Spiders + Pigeons
20 Military Kicks
20 High-Lows
20 Alligator Claps
10 Lunge + Trunk Rotation
10 Dislocates
10 Air Squats
10 Step-ups
10 1 Dumbbell Step-ups
3)
1 minute of Cardio
4)
5 Double Dummbell Deadlifts
5 Single Dumbbell Press (ea)
5 Double Dumbbell Squats
5 Double Dumbbell Step-ups
5)
Double Dumbbell Snatch Practice
Cool-Down
1 minute cool-down walk
:30 Pigeon (ea)
:30 Couch (ea)
:30 Reach Through (ea)