CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrist spins
Elbows turns
Shoulder circles
Hip circles
Knee circles
Ankle flips
Midline madness 1 (AMRAP – Rounds and Reps)
6 minute AMRAP
20 reverse crunches
20 hollow rocks
20 side to side heel taps
20 plank crunches
20 gymnastics crunches
Power Clean and Jerk (15 Minutes building to heavy)
1 Power Cean
1 hang squat clean
2 Jerks (any variation)
Power Output 2 Barbell Free (No Measure)
3 Rounds
10 x Kneeling to Squat Jumps/ Glute Bridges with 3 Second hold at top
10 x Broad Jumps
10 x Object Controlled good mornings
10 x Reverse Lunge to Jump each leg
15/04/2020 (AMRAP – Rounds and Reps)
16 Minute AMRAP
30 Dumbbell Snatch/ Kettlebell/ Object ground to overhead
200m Run/ 50 Mountain Climbers/ 50 Lateral jumps over line or object
30 Push Press/ Object push press
200m Run
60 Kettlebell Swings/ Dumbbell/ Backpack
200m Run
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