CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Mobilities
2 x
3 Jefferson Curls into downward dog
5 x Mountain Climber to Reach e/s
10 Eagles
Ab 11 (AMRAP – Reps)
2 rounds
30 v-hold flutter kicks
15 v-ups
30 plank hold taps
15 hollow rocks
30 alternating single leg tuck
Then max reps
Sit-ups
6 min cap
Strict Pull up (4 Minutes Max Effort )
Strict Pull up
Every Break in Reps Complete a 10m Handstand Walk/ 20m Overhead Plate Carry
10/11/2020 (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Squat Snatch 50/35kg
200m Run
20 Med-ball Cleans
200m Run
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