CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrists/arms/shoulders/hips/knees/ankles
Ab 23 (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Plank Jump Outs
10 Alternating Gymnastics crunches
10 Weighted Floor Sweepers
10 Knees together Sit-ups
Back Squat (20 Minutes 6 x 3 @ 80%)
Good luck
13/07/2020 (AMRAP – Rounds and Reps)
12 Minute Ascending Ladder
3 Hang Squat Cleans 50/35kg
3 Chest to bar Pull-ups
3 Burpees Over Bar
6 Hang Squat Cleans
6 Chest to bar Pull-ups
6 Burpees Over Bar
9-9-9…etc (Add 3 Reps per movement each round)
Score is how many rounds finished i.e. IF you finished the round of 9’s you have completed 3 Rounds + whatever extra reps you achieved.
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