CrossFit D.E.C.K – Midday Metcon
Warm-up (No Measure)
3x
Down up shuttle sprints
Ab 3 (No Measure)
2 rounds for quality
15 hollow rocks
15 v-ups
30 sit-ups
30 second plank
6 minute cap
27/08/19 midday metcon (AMRAP – Reps)
20 minute EMOM
1: 15 sit-ups/ max calories
2: 15 squats/max calories
3: 15 double kettlebell deadlifts/max calories
4: 15 lunges/ max calories
5: rest
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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