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10/11/2014

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10/11/2014

CrossFit D.E.C.K – CrossFit

Warm-up

Ankle and Hip Mobility

3x

30 sec Eagles

30 sec Ball Dead lift

30 sec Air Squat

Front Squat (20 Minutes To Find Heavy 3 Rep Max)

Metcon (AMRAP – Reps)

3 Minute AMRAP

10 Med Ball Cleans

12 Over head Med Ball Lunges

14 Burpee Pull ups

Rest 2

4 Minute AMRAP

10 Med Ball Cleans

12 Over head Med Ball Lunges

14 Burpee Pull ups

Rest 2

5 Minute AMRAP

10 Med Ball Cleans

12 Over head Med Ball Lunges

14 Burpee Pull ups

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