CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrists/arms/shoulders/hips/knees/ankles
Abbzercise 2 (AMRAP – Rounds and Reps)
6 Minute “Abs”RAP
5 Floor Sweepers controlled
10 Seated leg raises
15 Sit-ups
Push Jerk (12 Minutes)
5 Sets of complex Build to heavy
1 Power Clean
1 Push Press
2 Push Jerk
Barbell Free Pressing Strength/ Shoulder health (No Measure)
In 12 Minutes 3 x
30 Second object hold over head each arm with active shoulder and core
20 Bent over slow controlled Y/T’s
10 x Box Pike/ Floor Pike Handstand Push-ups/ Slow controlled Push-ups
24/04/2020 (Time)
100 Handstand Push-ups/ Push-ups
Every break complete
10 Squat cleans/ Object cleans/ Medball cleans
20 Weighted Reverse Lunges (All 10 on 1 leg then swap to other)
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