CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Musical shuttles
Around cones.
Everytime The music stops must find a cone to complete
5 Jumping Jacks
10 Star Jumps
No cone= Iron chair hold while game continues
Remove a cone each round
19/12/2017 Howdy partner (AMRAP – Rounds and Reps)
30 minute AMRAP (partners)
50 calorie ride
100 deadlifts 70/50kg
50 Burpees Over Box Wall
100 double dumbbell Thrusters 2x 22.5/15kg
50 burpees Over Box Wall
100 deadlifts 70/50kg
50 calorie row
Core to the extremity (AMRAP – Rounds)
Tabata
Plank Hold (elbows)
Hollow Hold
alternate
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