CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
5 Mountain Climber to Reach each leg
6 Kang Squats
3 Jefferson Inchworms
ab 21 (Time)
100 Hollow Rocks
Every Break in reps complete 10 alternating legs gymnastics Crunches
Back Squat (20 Minutes 6 x 3 – 80 % )
21/06/2017 thruster chest (AMRAP – Rounds and Reps)
8 Minute Ascending Ladder
4 Thrusters 40/30 kg
4 Chest to bar
8 Thrusters 40/30 kg
8 Chest to bar
Increase reps by 4 each set
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