CrossFit D.E.C.K – CrossFit
Cossack Warm-up (No Measure)
3 x
10 face pulls
10 each leg – Cossack squat
3 each leg – Lateral Jumps – pause under control on each side
Ab 22 (Time)
In 6 Minute 2 Rounds
20 V-ups
30 Crunch Side to side heel taps
20 Gymnastics Crunches
30 Seated double leg lifts (arms behind you to balance lift legs together off ground but do not let heels touch)
Front Squat (20 Minutes 4 x 3 @ 75% )
28/01/2016 box run (AMRAP – Rounds and Reps)
15 Minute AMRAP
Buy in
80 sit ups
Then continue AMRAP
8 Burpees
8 Box jump
8 Thrusters 40 / 30 kg
200m run
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