CFKSQ – CrossFit
Delta
Zombie (Time)
For Time
40/32 Calorie Bike
40 Pull-ups
40 Sit-ups
30/24 Calorie Bike
30 Pull-ups
30 Sit-ups
20/16 Calorie Bike
20 Pull-ups
20 Sit-ups
Substitutions
Bike: Run 600-500-400 or Row 700-600-500
Pull-up: Table/Bent Over/Towel Row
Warm-up
1)
1 min cardio
10 Dislocates
10 Upward/Downward Dogs
2)
:45 Cardio
10 High-Lows
20 Alligator Claps
3)
:30 Cardio
10 Alt. Reach Throughs
10 Alt Samson Lunges
4)
10 Scap Pulls
8 Scap Circles
5 Slo-Mo Sit-ups
6 Kips
4 Negatives
5 Super Fast Sit-ups
4 Pull-ups
5)
2x
5 Cal Bike
3 Sit-ups
3 Pull-ups
Cool-Down
:30 Reach Through (ea)
:30 Cobra
:30 Child’s Pose