CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrist spins
Elbows turns
Shoulder circles
Hip circles
Knee circles
Ankle flips
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
Back Squat (15 Minutes 3 x 6- 80 %)
29/09/2020 Clean AMRAP ladder (3 Rounds for reps)
5.00 AMRAP
3 Power Clean
3 Front Squats
3 Push Jerk 60/40kg
Rest 2 Minutes
5.00 AMRAP
3 Power Clean
3 Front Squats
3 Push Jerk 70/50kg
Rest 2 Minutes
5.00 AMRAP
3 Power Clean
3 Front Squats
3 Push Jerk 80/60kg
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