CrossFit Kennett Square – CrossFit
Delta
Black Russian (AMRAP – Rounds and Reps)
12 min AMRAP
24-18-12-6 Russian KBS (70/53)
50m 1-arm Overhead KB Carry (70/53)
12-9-6-3 Dips
Substitutions
Kettlebell Swings: Dumbbell, Backpack
Carry: Dumbell, Backpack
Dip: 18-15-9-6 Chair Dips
Core
5x (continuous clock for 5:00)
:12 Russian Twists (fast)
:48 Bicycle Kicks (slow)
Warm-up
1)
1:00 Cardio
10 Yoga Tables
10 Up/Down Dogs
2)
1:00 Cardio
10 Good Mornings
10 Hand-Release Push-ups
3)
1:00 Cardio
10 KB Deadlift
5 Push Press (ea arm)
2x :10 Bottom of Dip Hold
5 Dip Negatives
5 Jumping Dips
4)
8 Hip-Height Swings
2x
Practice Carry
8 Russian Swings
5 Dips