CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Dodgeball Warm Up
Penalty if hit/ caught/ out of bounds
3 burpees + 3 Squats
Ab 33 (AMRAP – Rounds and Reps)
6 Minute AMRAP
15 Hollow Rocks
15 Alternating Gymnastics Crunches
15 Plank Jump Outs
15 V-ups
Happy Birthday GRACE!!! (4 Rounds for reps)
4 x 3 Minute Rounds
Buy in 50 Double Unders
then Max Effort Overhead Squats
Rd 1: 60/40kg
Rd 2: 70/50kg
Rd 3 : 80/55kg
Rd 4: 90/ 60kg
Rest 2 Minutes Between Rounds
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