CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Slow Arc to Hollow
10 Back Extension into downward dog
10 Slow controlled Squats
Frantasy land (Time)
21-15-9
Thrusters
Pull-ups / Bent Over Rows
15-12-9
Thrusters
Chest to bar pull-ups / Ring rows/ Pull-ups
12-9-6
Thrusters
Bar muscle ups / Chest to bar Pull-ups/ Pull-ups
30 Minute Cap
IF you want to do as per the workout weights for each set are:
43/30kg
43/35kg
63/43kg
This is a LOT of reps. Select a weight that is very light and cycable for you. Select a gymnastics variation that you can move rapidly through.
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