CrossFit D.E.C.K – CrossFit
Hard-core 1 (No Measure)
3 Rounds
10 Slow controlled floor sweepers straight into
20 Flutter Kicks
(can rest between sets but not movements)
3 Rounds
20 second L sit hanging hold/ knee raise hold into x10 Hanging L Sit flutter Kicks/knee raises
10-1 Superman to V -ups
20/03/2018 box swinging shoulders (AMRAP – Rounds and Reps)
18 Minute AMRAP
8 Burpee box Jump Overs 24/20″
10 Push Press 50/35kg
12 Kettlebell swings 32/24kg
200m Run
Sprint (running clock) (Time)
30 Calorie air bike
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