CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
6x Laps burpee down ups
Then 3x
10x banded lat pulldown
10x banded monster walks (5x each side)
5x push jerks
5x front squats
5x power clean
10/08/19 (Time)
20 push jerk 80/55kg
50 double unders
40 deficit Handstand push-ups 4″
30 chest to bar pull-ups
20 front squats 90/60
50 double unders
40 burpees over bar
30 bar muscle ups/ 60 pull-ups
20 power clean 95/65kg
40 minute cap
Rest 5 minutes then complete Tabata airbike for calories
Air Bike Tabata (Calories)
Ride for Max Calories
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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