CrossFit D.E.C.K – CrossFit
Warm-up
3 rounds
10 Hip pop ups
10 Push ups
10 Air squats
100m run
Thruster (EMOM for 10 minutes 5 Thrusters)
Start at a moderate weight and add 5% every 2 minutes
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
30 Sit ups
15 Box jumps 24/20
10 Push Press 42/30
5 Burpees
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
30 Sit ups
15 Box jumps 24/20
10 Push Press 42/30
5 Burpees
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