CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 Shoulder Cranks
30 Change plate flyes
3x
10 arch to hollow
10 plank to top of push up
10 air squats
Metcon (AMRAP – Rounds)
3 Rounds for QUALITY
– 12m Handstand Walk/ 40 Second Handstand hold/ 10x Shoulder taps
-12 Hollow Rocks
5 Minute cap
the Blood sucker (Time)
20-18-16
– Chest to Bar Pull-ups
– Handstand Push-ups
14-12-10
– Snatch 50/35kg
– overhead Lunges
8-6-4
– Ring Muscle Ups
– Burpee Box Jumps 32/30″
30 Min Cap
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