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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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