CrossFit D.E.C.K – CrossFit
Box Stretch (No Measure)
3 x
30 sec box hip stretch
30 sec kettle bell hang
30 sec Nose to wall Handstand Hold
Air Warm up (No Measure)
In 3 teams ride 100 Cal
change every 30 sec
Tabata Burpee Kettlebell Squat (AMRAP – Reps)
8 Rounds
Alternating
Burpee Kettle bell step ups 16/12kg
Air Squat
200 m Run intervals (8 Rounds for time)
8 Rounds of 2 Minutes for 16 Minutes
200m Run rest remaining time of 2 minutes
Score each round
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