CrossFit D.E.C.K – CrossFit
Bear warm up (No Measure)
10 Eagles
10 Push ups
20m Bear Crawl
2 Minute Hollow Rock Prctice
TRUSTER Partner (AMRAP – Rounds and Reps)
8 min AMRAP
One Partner
10 Thrusters 40/30kg
10 Box Jumps 24/20inc
While One Partner
Rest
Friday Partner Fun (AMRAP – Rounds and Reps)
In Pairs
18 Minute AMRAP
90 Double Unders/ 200 Singles, While Partner Holds Handstand Hold/ Push up Hold
30 Wall balls @ 10/7 kg ,while partner does lunge walk
10 Strict pull ups, while partner is in
hollow Hold
Alternating Working Partner each movement
Mobility Training (No Measure)
Couch Stretch
Pigeon ground and elevated
Seated straddle in to single leg fold
Reverse forearm hold & pull through chest
Scorpian with lower leg twist
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