CrossFit D.E.C.K – Midday Metcon
Warm-up (No Measure)
Plank hold taps
09/09/19 midday metcon (Time)
400m row/ 800m ride
30 ball squats
20 box jump/step ups
10 down ups
20 min cap
Midday metcon quads and core (Time)
Accumulate 3 mins in iron chair hold against wall.
Optional: 2x kettlebells in front rack hold.
6 min cap
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side