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14/10/2019

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CrossFit D.E.C.K – Midday Metcon

Warm-up (No Measure)

Tabata

Gymnastics crunches

Plank hold taps

Midday metcon quads and core (Time)

Accumulate 3 mins in iron chair hold against wall.

Optional: 2x kettlebells in front rack hold.

6 min cap

14/10/2019 (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Double Kettle bell Deadlift

20 Golbet Squats

20 Down ups

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians

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