CrossFit D.E.C.K – CrossFit

Lizard warm up (No Measure)

3 x

10 eagles

5 Meter lizard walk

15/10/2016 Parnter Saturday (AMRAP – Rounds and Reps)

Partner 35 Minute Workout

200 double unders ( 25 each then change )

10 Rounds

1 for 1

Partner A

Handstand walk/ lizard walk

6 Chest to Bar

6 Strict Handstand Push up

Handstand walk/ lizard walk

Partner B

Deadlift Hold 80/55kg

Then

200 Sit ups (25 each then change )

10 Rounds

1 for 1

Over head Walking Lunge 24/16 kg

6 Toe to Bar

12 Alternating Kettlebell Snatch 24/16 kg

Over head Walking Lunge 24/16 kg

Partner B

Deadlift Hold 80/55kg

15/10/2016 Parnter Saturday (AMRAP – Rounds and Reps)

Partner 35 Minute Workout

200 double unders ( 25 each then change )

10 Rounds

1 for 1

Partner A

Handstand walk/ lizard walk

6 Chest to Bar

6 Strict Handstand Push up

Handstand walk/ lizard walk

Partner B

Deadlift Hold 80/55kg

Then

200 Sit ups (25 each then change )

10 Rounds

1 for 1

Over head Walking Lunge 24/16 kg

6 Toe to Bar

12 Alternating Kettlebell Snatch 24/16 kg

Over head Walking Lunge 24/16 kg

Partner B

Deadlift Hold 80/55kg