CrossFit D.E.C.K – Midday Metcon
Warm-up (No Measure)
3x 200m rows
Round 1 hold under 2:20
Round 2 hold under 2:10
Round 3 hold under 2:00
Or as close as you can
04/9/19 midday sweatcon (AMRAP – Rounds and Reps)
15 minute AMRAP
10 single leg box step up left leg
10 single leg step up right leg
20 jumping lunges
20 dumbbell push press
20 dumbbell bent over rows
100m run
Optional to hold weight in step ups.
For single leg step ups keep one leg planted on box. Drive through foot engaging glutes and only tap opposite foot on top to maintain engagement. Keep active leg planted on box throughout set
Sweatcon tabata (AMRAP – Reps)
Alternating Tabata
Airbike
Plate ground to overhead
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