CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrist spins
Elbows turns
Shoulder circles
Hip circles
Knee circles
Ankle flips
Ab 20 (AMRAP – Reps)
In 6 Minutes 2 Rounds
20 Plank Jump Outs
20 Bicycle Crunches
20 Hollow Rocks
20 Knees together Sit-ups
After 2 Rounds Max Effort Gymnastics crunches
02/06/2020 (No Measure)
3 Minutes Handstand hold practice / Donkey Kicks
02/06/2020 (5 Rounds for reps)
24 Minute EMOM (5x Through)
Min 1: 10 Power Clean
Min 2: 10 Front Squats
Min 3: 10 Push Press
Min 4: 10 Weighted Lunges
Min 5: Chill
After each movement complete max effort Double Unders (optional. You may choose to just complete workout as an EMOM with no max effort)
Select a weight that will let you get all 10 Reps out unbroken. This should be light and gassy. You should have about 20 Seconds left for double unders.
If not making the minute reduce load first then reps (Unless no other object available)
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