CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Melbourne cup madness
In partners
Banded horse races
RX+ extreme neighing
Front Squat (6 x 2- 75 % for form)
on first rep PAUSE for 2 seconds at bottom of squat
second rep as per normal
6/11/18 (AMRAP – Reps)
8 Rounds
35 Double Unders
12 Kettlebell Swings 24/16kg
6 Overhead Squats 45/30kg
In remaining time max effort burpee to 6 ” bar
rx+ 70/45kg
In Remaining time complete max effort Ring muscle Ups
15 Minute Cap
Baby Shark AB challenge (No Measure)
baby- scissor kicks
mama- leg lifts alt
daddy- double leg pikes
grandma- knees up alt
grandpa- knee tucks together
hunt- hollow hold flutter kicks
run away- mountain climbers
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