CrossFit D.E.C.K – CrossFit
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
Push Press (5 x 3 – 70%)
15 Minutes
28/08/2019 Heppner ladder (Time)
15 power clean 70/50kg
15 shoulder to overhead
12 power clean 80/55kg
12 shoulder to overhead
9 power clean 90/60kg
9 shoulder to overhead
rx+- 80,60kg/ 90,65kg/ 100, 70kg
15 minute cap
scale to 65/70/75%
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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