CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
5 Minutes Ankle Mobility
3x
10 Jumping Jacks
10 Arch to Hollows
30 Second Plank hold
Strict Toes-To-Bar (9 Minute Alternating EMOM)
L-Sit Pull-ups (9 Minute Alternating EMOM)
Ring Dips (9 Minute Alternating EMOM )
Box warm up 2 (No Measure)
3 x
30 sec box hip stretch
30 sec kettle bell hang
30 sec lateral box step over
10/10/2017 Boxercise (Time)
For Time
64 Box Jumps 24/20″
32 Kettlebell Swings 32/24kg
16 Ring Muscle Ups
800m Run
* scale is 32 toe to Rings*
25 Cap
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