CrossFit D.E.C.K – CrossFit
Ab 10 (AMRAP – Reps)
In 6 minutes 2 rounds
30 plank to top of push up transfers
20 v-hold flutter kicks
30 alternating single leg crunches
20 hollow rocks
30 feet over
Then max effort v-ups
Friday at Home (Time)
5 Rounds
200 m Run
20 Sit up
20 Back rack Lunge
20 Push up
Rest 1 Minute
30 Minute Cap
Friday Barbell (Time)
5 Rounds
200 m Run
20 Sit up
10 Back rack Lunge 40/30 kg
10 Push Press 40/30 kg
Rest 1 Minute
30 Minute Cap
Hang Power Clean (Friday Barbell strength 5 Rep Max)
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