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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3 Minutes banded shoulder mobility

then 3x

10 Hollow rocks

10 Plank to top of push up transfer

10 Mountain Climbers

AB 4 (Time)

2 Rounds for quality: Filly abs

30 Second hollow hold with light kettlebell

20 kettlebell double leg cross overs

30 plank alternating arm reach

20 gymnastics crunches

30 kettlebell Russian twists

6 Minute Cap

21/10/2018 (Time)

5 Rounds
400m Run
20 Alternating Dumbbell hang power Snatch 22.5/15kg
20 Box Jumps


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