CrossFit D.E.C.K – CrossFit
Mobility Training (No Measure)
Couch Stretch
Pigeon ground and elevated
Seated straddle in to single leg fold
Reverse forearm hold & pull through chest
Scorpian with lower leg twist
Isometric core Stability (No Measure)
2x
10 slow controlled Alternating crunch
1 X 20 – 4 point birddog hold each side
20 Second Side Plank e/s
20 second hollow hold
Muscle-ups (8 minute EMOM)
1 – 5 muscle ups per minute
5 – 10 ring rows odd minute
5 – 10 ring dips even minute
05/11/2021 (AMRAP – Rounds and Reps)
21 Minute AMRAP
21 Sit ups
15 Push ups
9 Hang Power Clean & Jerk Each arm
Run 200m
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