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