“Vieux Carré”

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)