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CrossFit D.E.C.K – CrossFit

Ab 11 (AMRAP – Reps)

2 rounds

30 v-hold flutter kicks

15 v-ups

30 plank hold taps

15 hollow rocks

30 alternating single leg tuck

Then max reps


6 min cap

Push Press (5 x 3 – 70%)

15 Minutes

28/08/2019 Heppner ladder (Time)

15 power clean 70/50kg

15 shoulder to overhead

12 power clean 80/55kg

12 shoulder to overhead

9 power clean 90/60kg

9 shoulder to overhead

rx+- 80,60kg/ 90,65kg/ 100, 70kg

15 minute cap
scale to 65/70/75%

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side



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