CrossFit D.E.C.K – CrossFit

Hip warm up (No Measure)

10 Left leg hip Pulse

10 Right leg Hip Pulse

30 Sec Glute Bridge
10 Minutes Practice Movements before workout

Running Partner (AMRAP – Reps)

28 Minute Partner AMRAP

Partner A runs one 200M

Partner B does AMRAP Hang Snatch 50 / 35 kg until A gets back.

Switch and repeat.

Each person only runs once and Snatch once.

Partner A runs one 200M

Partner B does Ring Push ups until A gets back.

Switch and repeat.

Each person only runs once and Push ups once.

Partner A runs 200 M

Partner B does AMRAP Back squats 50 / 35 kg from floor until A returns.

Switch and repeat.

Each person only runs once and squats once.

Partner A runs one 200M

Partner B does Supine Ring Rows until A gets back.

Switch and repeat.

Each person only runs once and Ring Rows once.

Partner A runs 200 M

Partner B does AMRAP Burpee

Switch and repeat.

Each person only runs once and Burpee once.

If above is completed in less than 28 minutes, start over and continue until 28 minute cap.