CrossFit D.E.C.K – CrossFit
Partner Workout
Hip warm up (No Measure)
10 Left leg hip Pulse
10 Right leg Hip Pulse
30 Sec Glute Bridge
100m run
Metcon (AMRAP – Reps)
In Pairs complete 2 rounds, changing stations every 3 minutes
1. Medball Cleans 10/7kg
2. Row (calories)
3. Ground to overhead with plate 20/10kg
4. Muscle Ups
5. Back Squats 50/35kg
Score is total reps for 2 rounds
Metcon (Distance)
10 Minute AMRAP
In teams of 3-4
100m Sandbag carry Relay
Score is total full 100m laps completed
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