Double Decker

Double Decker

PSKC CrossFit – UNLOADED

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Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

15x Russian Swings

200m Run

15x Wall Balls

200m Run

Rx -KB’s (53/35)

Wall Balls (20/14)

-Intermediate-

KB’s (44/26)

Wall Balls (14/10)

-Beginner-

KB’s (35/18)

Air Squats

Warm-up

Stop Sign Run, then

5 xPush Ups

7x Sit-ups

9x Air Squats

———————-

200m Run

5x Push Ups

7x Sit Ups

9x Air Squats

———————

100m Run

5x Push Ups

7x Sit Ups

9x Air Squats

Accessory

3 Giant Sets of

Max Effort L-Sits from the bar or hanging knee raises

20 KB Floor Presses

20 Band Pull Aparts

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