CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Alternating plank reach
10 Lunge and twist
10 Jumping Jacks
Push Jerk (12 Minutes 5 x 2)
Rep 1: 2 second pause in dip and catch.
Rep 2: Normal
Barbell Free Pressing (No Measure)
2 x
10 1/2 Lunge Strict Press. Press with same arm as extended leg. (each arm)
10 x Windmills with light object. Or 30 Second overhead hold
2x
Max effort single arm object strict press into max effort Push press
Swap arms
16/05/2020 (AMRAP – Rounds and Reps)
16 Minute AMRAP
10 burpee tuck jump
20 Sumo Deadlift High-pull
10 burpee tuck jump
20 Object thrusters
10 burpee tuck jump
20 Pull-ups/ Bent over rows/ 10 each arm if single arm object
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