CrossFit D.E.C.K – CrossFit
Mobilites with birddog (No Measure)
5 controlled spins each way
Wrists
Elbows
Shoulders
Waist
Knees
Ankles
3 Rounds
10 Second plank Right
10 Bird Dog (opposite arm & leg)
10 Second plank Left
10 Second hollow hold
10 Dead bugs
10 Slow controlled air squats
10 Second hold in bottom of squat
AB 4 (Time)
2 Rounds for quality: Filly abs
30 Second hollow hold with light kettlebell
20 kettlebell double leg cross overs
30 plank alternating arm reach
20 gymnastics crunches
30 kettlebell Russian twists
6 Minute Cap
Strict Toes-To-Bar (6 Minute EMOM)
Strict Pull up (6 Minute EMOM)
Strict Pull up
17/12/2019 (Time)
In Partners 20 Rounds (1 for 1)
5m Double Kettle-bell Front Rack Lunge 2 x 24/ 16 kg
5 Double Kettle-bell Hang Clean
5 Double Kettle-bell Thrusters
5 Double Kettle-bell Front Squat
5m Double Kettle-bell Front Rack Lunge
800m Run together
30 Minute Cap
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