CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata
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
then
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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