CrossFit D.E.C.K – Midday Metcon
Warm up Pistol (No Measure)
10 minutes
Alternating legs
Box
Pole Squats
Weighted
AB 4 (No Measure)
2 Rounds for quality: Filly abs
30 Second hollow hold with light kettlebell
20 kettlebell double leg cross overs
30 plank alternating arm reach
20 gymnastics crunches
30 kettlebell Russian twists
6 Minute Cap
05/08/2019 (AMRAP – Rounds and Reps)
20 Minute AMRAP
10 single arm push press
10 Pistols (5-L / 5-R)
10 ring rows
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