Courage, Commitment, Community.

Start Today 

13/12/2019

0

CrossFit D.E.C.K – CrossFit

Mobilities (No Measure)

Wrist spins

Elbows turns

Shoulder circles

Hip circles

Knee circles

Ankle flips

Tabata Deady Ready (No Measure)

Alternating

Plank side to side reach

suitcase dead-lift 1 x kettle-bell

Deadlift (20 Minutes 8 x 2 – 70 % )

13/12/ 2019 (AMRAP – Reps)

15 Minute EMOM alternating (3 Rounds through)

1) 10 thrusters 40/30kg

2) 20 Kettle-bell Swings 24/16 kg

3) 10 power clean and jerk

4) 20 kettlebell lunges

5) Rest

After Each Movement complete Max effort burpees

Score is burpees

Categories:

Leave a Reply

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*