CrossFit D.E.C.K – CrossFit
Box warm up 2 (No Measure)
3 x
30 sec box hip stretch
30 sec kettle bell hang
30 sec lateral box step over
16/09/2016 12 min overhead pull skip (AMRAP – Rounds)
Every 3 minutes for 4 rounds
10 overhead squats 60/40kg
15 pullups
50 double unders
16/09/2016 power sit wall (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 power clean and jerk 60/40kg
20 sit-ups
20 wall balls 10/7 kg
4 minutes max effort (AMRAP – Reps)
Burpee bar muscle ups/ burpee to pull-up bar
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