CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrist spins
Elbows turns
Shoulder circles
Hip circles
Knee circles
Ankle flips
Warm-up (No Measure)
3 x
10 x shoulder taps
10 x bird dogs
10 x mountain climbers with thoracic twist
10 x straddle with reach
AB 12 Pearce Abs (AMRAP – Reps)
in 6 Minutes
2x
30 Straight leg sit-ups moving left/centre/right
20 Hollow Rocks
30 alternating side plank reach
20 V-ups
in time remaining max effort alternating Single Leg Tucks
Push Press (15 Minutes 6 x 3 – 70 %)
02/12/2019 power jerk run (AMRAP – Rounds and Reps)
10 Minute Ladder
4 Power Clean
4 Push Jerk
30 Double Unders
6 Power Clean
6 Push Jerk
30 Double Unders
8 Power Clean
8 Push Jerk
30 Double Unders
10 Power Clean
10 Push Jerk
30 Double Unders…etc continue to add 2x reps each round
Weight 60/40kg
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