“Sidecar”

CrossFit Kennett Square – CrossFit

Delta

Sidecar (3 Rounds for reps)

Reverse Tabata Shoulder to Overhead

Rest 1:00

Reverse Tabata Hang Squat Clean

Rest 1:00

Reverse Tabata Deadlift

Reverse Tabata = 8 Rounds, :10 on/:20 off

Today’s workout is a “Choose Your Own Adventure.” This means you can go heavy, you can go light, you can use a dumbbell, you can use a kettlebell, you can use your weighted bag, or you can use an odd object. Any and all of the above will get you a great workout.

Warm-up

1)

2 minutes of cardio

2)

10 High-Lows (swoop down toward toes, reach tall to ceiling)

10 Cat-Cows

8 Spider/Hamstring

8 Plank to Downward Dog

10 Dislocates

10 Inlocates

10 Around the World

10 Air Squats

3)

Barbell or Broomstick Warm-up

5x

Good Morning

Back Squat

Elbow Rotation

Front-to-Back Press

Front Squat

Deadlift

4)

1 minute of cardio

5)

Warm-up weighted movements

Cool-Down

:30 Spreda Eagle (each)

:30 Reach Through (each)

:30 Child’s Pose

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