CrossFit Kennett Square – CrossFit
Delta
Ward 8 (AMRAP – Rounds and Reps)
8 min AMRAP
8 American Kettlebell Swings (70/53)
50m 1-arm Front Rack Carry (70/53)
8 Chest-to-Bar Pull-ups
Kettlebell: Dumbbell / Odd Object
Chest-to-Bar: Towel / Table / Bent Over Row
Weightlifting
Deadlift
Build up to around 60% 1 RM Deadlift
Every Minute for 6 minutes, complete 6 Touch and Go Reps
If you have lighter weight, go up to as many as 8 reps per set
If you have super light weight, do 3 tempo deadlifts (5 seconds up, 5 seconds down) (keep this tight and in control)
Warm-up
1)
On a 5:00 Clock
:30 Jumping Jacks
:30 Mountain Climbers
:30 Plank Walkouts
:30 Lunge + Trunk Rotation
:30 Dislocates
:30 Inlocates
:30 Rack Stretch (:15 each)
:30 Toe Grab Squats
:30 Military Kicks
:30 Lateral Lunge
2)
10 KB Deadlifts
10 Scap Pulls
8 Hip-Height Swings
8 Kips + 4 Negatives
6 Russian Swings
6 Chin-Over Pull-ups
4 American Swings
4 Chest-to-Bar Pull-ups
3)
2x
4 Swings
1/2 Front Rack Carry
4 Chest-to-Bar
Cool-Down
:30 Box Hamstring (ea)
:30 Child’s Pose