CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Calf and ankle mobility
20 Calf raises
20 Tib raises
3x
5 Half Burpees
10 each Side Single Leg calf raise
10 Eagles
Ab 50 (AMRAP – Reps)
In 6 Minutes 2 Rounds
20 Hollow Rocks
20 Single leg alternating V-ups
20 Military Sit-ups (knees together wrists to knees)
20 Feet Over Object
Max Effort V-ups
5/8/26 power patrol (4 Rounds for time ↓ shorter is better)
4 sets
3 high box jumps
3 x burpee broncho shuttle (10m,18m)
5/8/26 (AMRAP – Rounds & Reps)
15 min AMRAP
20 dumbbell power snatch 22.5/15kg
10 burpees over dumbbell
20 dumbbell hang power clean and jerk
10 burpees over dumbbell
200m dumbbell suitcase carry
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