CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
1 Minute couch stretch each side
3x
10 eagles
10 bottom of squat figure 8’s
10 Hip sweepers
Front Squat (5-4-3-2-1-1-1)
5- 70%
4- 80%
3- 85 %
2- 90%
3 x 1- heavy
20 mins
Double dummies (AMRAP – Rounds and Reps)
In pairs: 20 minute AMRAP
-400m run
-60 burpee dumbell box step overs (double bell)
-400m run
-60 Dumbell Shoulder to Overhead (double bell)
-400m run
-60 Dumbell hang squat cleans (double bell)
Weight: 2 X 22.5 /2 x 15kg
*Each partner carries one dumbell each on the run*
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