CrossFit – Thu, 25 Jun

CrossFit D.E.C.K – CrossFit

Warm Up (Checkmark)

Couch Stretch 1 min each side

3x

10 Banded tricep push down

10 Mountain Climbers each side

100m Run

Slow strength and skill (Checkmark)

4 Rounds

20 Hollow Rocks

10 Dumbbell Box Support tricep kick backs each arm

10 Stadler leg lifts/ Max effort L sit hold on parallettes

10 Lateral raises 2x bells

25/6/26 (AMRAP – Rounds)

On a 230 clock

20 front squats 40/30kg

12 burpees over bar

230 clock

16 front squats 50/35kg

12 burpees over bar

230 clock

12 front squats 60/40kg

12 burpees over bar

230 clock

8 front squats 70/50kg

12 burpees over bar

230 clock

4 front squats 80/55kg

12 burpees over bar
If not hitting rounds pick realistic number of burpees and don’t increase weight of bar

Courage, Commitment, Community.