CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Minutes banded Shoulder Mobility
3x
30 second straight arm side plank (15 seconds each side)
10 hollow rocks
10 Mountain Climbers
Hollow Hold Plank Hold – Tabata (AMRAP – Rounds)
Hollow Hold
Plank Hold – elbows
alternating
31/10/2017 Power balls (AMRAP – Reps)
Every 2 Minutes for 8 Rounds
6 Hang Power Cleans 70/50kg
8 Burpees over bar
10 wall balls
max effort Double Unders
No rest between Rounds
– Score is Double Unders-
Hang Power Clean (6 Minutes 10 Rep Max)
6 Minutes directly after workout to find a heavy set of 10 Hang Power Clean
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