CrossFit D.E.C.K – Midday Metcon
AB 4 (No Measure)
2 Rounds for quality: Filly abs
30 Second hollow hold with light kettlebell
20 kettlebell double leg cross overs
30 plank alternating arm reach
20 gymnastics crunches
30 kettlebell Russian twists
6 Minute Cap
18/9/19 midday legscon (3 Rounds for reps)
15 minute emom alternating
Min 1: 12 double kettlebell deadlifts
Min 2: 12 slam balls
Min 3: 12 kettlebell lunges
Min 4: 12 med-ball cleans
Min 5: rest
After every movement max effort skips for remaining time.
Active cool down (No Measure)
3 minutes air bike
Reduce intensity each minute
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