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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)


Single Arm side hold

Alternate sides

AB 5 (No Measure)

200 Plank Taps

*ever break complete 8 V-ups*

6 Minute Cap

Thursday at Home (Time)

4 rounds for time

4 Laps

5 m Bear Crawl Forward

5 m Bear Crawl Backwards


50 Box Step up with Back Pack

Thursday barbell (Time)

4 Rounds

15 Power Clean and Jerk 40/30 kg

15 Front Squats

Increase weights each round if possible


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