CrossFit D.E.C.K – CrossFit
Hip warm up (No Measure)
3 Rounds
10 Scorpions
10 Left leg hip Pulse
10 Right leg Hip Pulse
30 Sec Glute Bridge
Front Squat (25 Minutes 7 RM)
10 Minutes
3 x 3 @ 50%
2 sec pause parrlel 2 sec bottom
Remaining 15 work to 7 RM
10/01/2017 (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Hand release Push up
20 Goblet Squats 24/16 kg
30 Single Arm Kettlebell Push Press 24/16 kg
Rest 3 mins
10/01/2017 part 2 (Time)
For Time
50 Lunges
40 Push up
30 Single Arm Kettlebell Push Press 24/16 kg
20 Goblet Squat 24/16 kg
50 Goblet Lunges 24/16 kg
6 Minute Cap
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