CrossFit Kennett Square – CrossFit
Delta
Woo Woo (Time)
For Time
200-200-200-200m Run
50-40-30-20 Double Unders
10-15-20-25 Box Jumps (24/20)
200-200-200-200m Run
20-30-40-50 Double Unders
25-20-15-10 American Kettlebell Swings (70/53)
Jump Rope: Hip Tap
Box Jump: Object or Tuck Jump
Kettlebell Swing: 1-arm Dumbbell Swing or Backpack or Grocery Bag
Core
On a 5-minute clock…
:30 Superman Hold
Pencil Roll into…
:30 Hollow Hold
Pencil Roll Back
(no rest)
Warm-up
1)
Run 100m
20 Aligator Claps
20 Over The Hurdle
20 Figure Four
20 Cow Grazers
2)
Run 150m
10 Step-ups
10 Kettlebell Deadlifts
10 Tuck Jumps
10 Calf Stretch (:03 ea side, alternating)
3)
Run 200m
10 Box Jumps
30 Hip Taps
10 Russian KBS
4)
2x
5 American KBS
15 Double Unders
5 Box Jumps
Cool-Down
:30 Box Pigeon (ea)
:30 Box Hamstring (ea)