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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