CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Alternating Tabata
Banded Lat Pull-down
Slow Controlled Squat
AB 8 (Time)
2 Rounds
20 Hollow Rocks
30 second right side plank
20 V-ups
30 second left side plank
20 V-ups
30 sit-ups
6 Minute Cap
Strict Skills (AMRAP – Reps)
In 4 Minutes complete
Max effort Strict Knees to elbows
Every Break in reps complete 2 x 5m Handstand Walks/ Bear Crawls
QUALITY reps only
23/01/2020 Interval Thursday (3 Rounds for reps)
3 x 4 Minute Rounds : 4 Minutes Rest
250 m Row
20 Double Dumbell Thrusters 22.5/ 15 kg
20 Burpees to 6″ reach
Max Effort 10m ball carry 70/45kg
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