CrossFit D.E.C.K – CrossFit
Circuit Warm Up (No Measure)
3 rounds
30 sec Inch Worms
30 sec Star Jumps
30 Sec Slow Controlled Squat
At the end of 3 rounds run 100m
Circuit 1 (AMRAP – Rounds and Reps)
4 Minute AMRAP
10 Push up
10 Kettle bell swing 24/16 kg
10 Goblet squats 24/16 kg
Rest 2 Minutes
Circuit 2 (AMRAP – Rounds and Reps)
4 Minute AMRAP
5 Burpee to bar
10 Toe to bar
20 Alternating Lunge
Rest 2 Minutes
Circuit 3 (AMRAP – Rounds and Reps)
4 Minute AMRAP
20 Slam balls 10/7 kg
100m Run
Rest 2 Minutes
Circuit 4 (AMRAP – Rounds and Reps)
4 Minute AMRAP
20 Sit up
50 Double unders
Rest 2 Minutes
Circuit 5 (AMRAP – Rounds and Reps)
4 Minute AMRAP
5 Wall Climbs
15 Air Squats
Rest 2 Minutes
Categories: Uncategorized, Workout Of the Day
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