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02/12/2019

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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

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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