CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10m Crab Walk Hips up
10 x Single leg Kettle-bell Deadlifts (LIGHT)
10 x Kettle-bell Windmills
Deadlift (Every 30 Seconds for 5 Minutes)
1 x Tempo Deadlift – 60 %
3 Seconds up
3 Seconds down
Keep Tension- Keep positioning
12/12/2018 (AMRAP – Rounds and Reps)
10 Minute AMRAP
8 power snatch 60/40kg
10 box jump overs 24/20″
12 pull-ups
Ab 3 (No Measure)
3 rounds for quality
15 hollow rocks
15 v-ups
30 sit-ups
30 second plank
6 minute cap
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