CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 Kang Squats
10 Power Clean
5 plank to downward dog
Pearce Abs the sequel (AMRAP – Reps)
6 minutes
20 weighted floor sweepers
20 feet across
20 alternating gymnastics crunches
20 military sit ups
Max effort hollow rocks
Satdee 4 Round EMOM (AMRAP – Rounds)
4 Rounds
Min 1: 20 Wall balls
Min 2: 50 Double Unders
Min 3: 10 Power Clean 60/40kg
Min 4: 200m Run
Min 5: Rest
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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