CrossFit D.E.C.K – CrossFit
Shuttle warm up (No Measure)
Two teams
2,4,8,12 shuttles
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
Hapzy Birfday Zita (Time)
In Partner all syncro
Run 800 m
50 Air Squats
50 Kettlebell swings 24/16 kg
50 Sit ups
Run 400m
50 Air Lunges
Run 400m
50 Sit ups
50 Kettlebell swings 24/16 kg
50 Air Squats
Run 800 m
30 Min cap
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