CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Banded Pull Apart
10 Supine Shoulder raises each arm light kettlebell
30 Seconds Bottom of Squat With Kettlebell
Ab 45 (AMRAP – Reps)
In 6 Minutes
2 Rounds
20 Marching V-ups
20 Plank Walk outs
20 Crunches with Twist
20 Knees together Sit-ups
Max Effort Hollow Rocks
Push Jerk (15 Minutes from Floor 5 x 3 + 2 – 70%)
3 Front Squats (2 sec pause)
2 Push Jerk
Weight is 70% of Push Jerk
15/07/2016 hang power wall double (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 Hang power clean 50 / 35 kg
12 wallballs 10/7 kg
30 double unders
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