CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
60 Shoulder Rotations
30 banded lat pull-downs
2 x 5 upside down kettlebell press each side
strict ttb/hspu skills (No Measure)
3 Rounds for Quality
Pick a number strict toes to bar
15 Hollow Rocks
pick a number box handstand push-ups
40 Seconds plank hold
9 Minute cap
07/11/2018 (3 Rounds for reps)
9 sets of 90 Seconds work: 30 Seconds rest
Sets 1,2,3
12 Pull-ups
max effort front squats
Sets 4,5,6
10 Chest to bar Pull-ups
max effort push press
Sets 7,8,9
5 Strict Pull-ups
max effort thrusters
score is sum of max effort reps
Weight: 40/30kg
Rx+= 3 Bar Muscle ups last 3 sets
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