CrossFit D.E.C.K – CrossFit
Air squat warm up (No Measure)
3x
30 sec Pass Through
30 sec Air Squat
30 sec Inch Worms
Skills 3
11 minute EMOM
1st minute max effort strict pull ups
2nd minute max effort push ups
3rd minute max effort gymnastic crunches
4th minute rest
07/04/2016 5 stations (5 Rounds for reps)
Partner workout
23 minutes
5 station for reps
3 minutes max effort
Burpee Box Jumps 30/24 inch
rest 2 mins
3 minutes max effort
Push Press 40/30kg
rest 2 mins
3 minutes max effort
Ball slams 10/7kg
rest 2 mins
3 minutes max effort
100m Shuttles
rest 2 mins
3 minutes max effort
Sumo dead lift high pull 40/30kg
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