“White Russian”

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

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