CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrist spins
Elbows turns
Shoulder circles
Hip circles
Knee circles
Ankle flips
Ab 11 (AMRAP – Reps)
2 rounds
30 v-hold flutter kicks
15 v-ups
30 plank hold taps
15 hollow rocks
30 alternating single leg tuck
Then max reps
Sit-ups
6 min cap
18/03/2020 (4 Rounds for reps)
4 x 4 Minute Rounds
Rounds 1 + 3
200m Run
10 Bar Muscle Ups/ Strict Pull-ups
10 Power Cleans 70/50 kg
Max Effort Kettle-bell Swings 24/16 kg
*Rest 2 Minutes*
Rounds 2 + 4
200m Run
20 Toes to Bar
10 Power Cleans
Max Effort Kettle-bell Swings
Anywhere anytime Tabata 3 (AMRAP – Reps)
Alternating Tabata
Lateral jumps
Mountain climbers
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