CrossFit D.E.C.K – Midday Metcon
Warm-up (No Measure)
3x
10x shoot throughs
10x alternating leg lifts
Max effort L sit hold
100m run
24/9/19 (AMRAP – Rounds and Reps)
16 minute AMRAP
20 goblet squats
3 part shuttle
20 push-ups
3 part shuttle
20 ring rows
3 part shuttle
20 Kettlebell swings
3 part shuttle
Ab 10 (AMRAP – Reps)
In 6 minutes 2 rounds
30 plank to top of push up transfers
20 v-hold flutter kicks
30 side crunches (15 each side)
20 hollow rocks
30 feet over kettlebell
Then max effort v-ups
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