CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrist spins
Elbows turns
Shoulder circles
Hip circles
Knee circles
Ankle flips
AB 21 (AMRAP – Reps)
In 6 Minutes Complete 2 Rounds
20 Weighted Floor Sweepers
20 Plank Jump Outs
20 Alternating Gymnastics Crunches
20 V-ups
Max Effort Russian Twists
Strict Pull up (3 Minute EMOM)
Strict Pull up
Pick a number to hold across all 3 sets
Russian Push up – 3 MInute EMOM (3 Rounds for reps)
Or Plank Shoulder taps/ Plank hold
Pick a number to hold across 3 sets
16/06/2020 (3 Rounds for reps)
14 Minute EMOM (3 Rounds through)
Minute 1: 10 Power Clean and Jerk/ Object
Minute 2: 10 Front Squats/ Object
Minute 3: 10 Power Snatch/ Object
Minute 4: 10 Front Rack Lunges/ Object
Minute 5: Rest
After each movement complete max effort burpees over bar/ Object (optional)
Weight Should be light and gassy and allow for unbroken movements. You should have 20 seconds at least at the end for burpees.
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