CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Ankle/ Hip/ Quad/ Back Mobility
Ab 23 (AMRAP – Reps)
2 Rounds
20 Plank Jumps
15 V-ups
20 Alternating Gymnastics Crunches
15 Hollow Rocks
20 Alternating Side plank reach/ plank shoulder taps
If complete max effort V hold Flutter kicks
Back Squat (20 Minutes 5 x 4 tempo squats – 65%)
3 second eccentric
Explosive drive up
02/11/2020 Games Toe to Bar Lunge (Time)
30 Toes to Bar
6 x 5m Lap Kettlebell Front Rack Lunge 32/24kg
20 Toes to bar
4 x 5m Lap Kettlebell Lunge
10 Toes to Bar
2 x 5m Lap Kettlebell Lunge
16 Minute Cap
Single Bell
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