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CrossFit D.E.C.K – Midday Metcon

Warm-up (No Measure)

Tabata (alternating)

-V hold Flutter kicks

-Plank to top of push up transfers

11/09/2019 Midday Sweatcon Metcon (Time)

150 Kettlebell Swings

*every 30 Seconds complete 5 Goblet Squats with kettlebell*

then 1km Row

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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