CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrists/arms/shoulders/hips/knees/ankles
ab filly (Time)
In 6 minutes
2 Rounds
10 Alternating knee Gymnastic crunch
10 Alternating leg V-up
20 V-hold flutter kicks
20 Hollow rocks
20 Double Leg Crossover Kettlebell
Isonastics (Time)
6 Minute AMRAP
L- sit hold
Every time you break the hold complete
3 Strict Pull-ups / 6 Bent over rows/ object rows
3 Strict toes to bar/ 6 Slow controlled floor sweepers
10m Handstand walk/ Gymnastics Bear Crawl
If scoring score is accumulated L- sit time
The goal here is quality of movement not number of reps . Rest between movements to ensure beautiful form. Everything slow and controlled.
28/04/2020 (3 Rounds for reps)
14 Minute EMOM
Min 1: 10 Power Snatch/ Object
Min 2: 20 Deadlifts/ object
Min 3: 10 Push Press/ Object
Min 4: 20 Sit-ups
Min 5: Rest
After each movement complete max effort Kettlebell/ Object Swings
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