CrossFit D.E.C.K – CrossFit
Circuit Warm Up (No Measure)
3 rounds
30 sec Inch Worms
30 sec Star Jumps
30 Sec Slow Controlled Squat
At the end of 3 rounds run 100m
1: Metcon (AMRAP – Reps)
4 minutes
10 Push ups
10 Kettle Bell Swings
10 Goblet Squats 24/16
Rest 2 minutes
2: Metcon (AMRAP – Reps)
4 minutes
5 Burpee to Bar
10 Toes to Bar
20 Alternating Lunges
Rest 2 minutes
3: Metcon (AMRAP – Reps)
4 minutes
20 Slam Balls
100m Run
Rest 2 minutes
4: Metcon (AMRAP – Reps)
4 minutes
20 Sit Ups
50 Double Unders
Rest 2 minutes
5: Metcon (AMRAP – Reps)
4 minutes
15 Air Squats
5 Wall Climbs
Rest 2 minutes
Categories: Uncategorized, Workout Of the Day
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