CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10x push-ups work your way wide then back in
10x glute bridges
3x tuck to invert
Bench Press (6 X 2- 75%)
15 minutes
7/9/19 threes push pull (Time)
In teams of 3
150 double dumbbell bench press 2×22.5/15kg
120 toes to bar
90 double dumbbell renegade push up rows
60 bar muscle ups/ strict pull-ups
3000m Ride/ 1500m Row
Partner A works. Partner B rests. Partner C holds ball in bear hug 45/30kg
35 minute cap
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