CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Minutes plate ankle mobility
3x
10 Kosak squats
10 Mountain climbers
10 reverse glute bridges
AB 6 (AMRAP – Reps)
30 sit-ups
30 bicycle crunches
15 V-ups
30 second plank right side
30 second left side plank
30 sit-ups
30 bicycle crunches
15 V-ups
Then
Hollow rocks remaining time
6 min cap
Back Squat (6 x 2- 90%)
20 Minutes
8/10/18 (AMRAP – Rounds and Reps)
16 Minute AMRAP
16 Wall balls
16 Sit-ups
16 overhead plate lunge 20/15kg
200m Run
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