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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