CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Minutes Shoulder Mobility
– Face Pulls
– Banded Pull Aparts
– Banded Tricep Kick-backs
3x
10 x Good-mornings
5 x Push Press
5 x Push Jerk
10 x Plank to Plate step ups (15/20 kg plate)
100m Run
Push Press (3 X 3- 75%)
20 Minutes for Push press and Push Jerk
Push Jerk (3 x 2 – 80 %)
09/11/2019 (AMRAP – Rounds and Reps)
18 Minute AMRAP in Partners (1 for 1)
6 Ball Cleans 45/30 kg
6 handstand Push-ups
6 kettle-bell Swings 32 / 24kg
6 x 5m Burpee Shuttles
Partner A completes 1 x Round While Partner B holds top of Dead-lift 80 / 55kg
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