CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
60 Shoulder rotations
then 3 x
30 Seconds active to non active hang
30 Seconds inch worms
30 Seconds handstand hold/ plank hold
Ab 11 (AMRAP – Reps)
2 rounds
30 v-hold flutter kicks
15 v-ups
30 plank hold taps
15 hollow rocks
30 alternating single leg tuck
Then max reps
Sit-ups
6 min cap
Shoulder Press (15 minutes 5 x 3 – 85%)
12/06/19 (AMRAP – Rounds and Reps)
20 minute AMRAP
20 handstand push-ups
20 dumbbell snatch 22.5/15kg
20 dumbbell lunges
20 burpees
400m run
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