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CrossFit D.E.C.K – Midday Metcon

Warm-up (No Measure)


Gymnastics crunches

Plank hold taps

09/09/19 midday metcon (Time)

3 rounds

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



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