CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 Second Iron Chair
30 Seconds arch to hollow
30 Seconds jumping jacks
For quality 4 rounds (AMRAP – Rounds)
3 strict toe to bar
6m unbroken HS walk (40 second hold)
9 hollow rocks
6min cap
If unable to do 6m HS walk unbroken- do 40 second hold
Fire breather (AMRAP – Rounds and Reps)
6 minute AMRAP
10 burpees
20 Double Unders
Grip Central (AMRAP – Rounds and Reps)
8 minute AMRAP
6 Chest to Bar Pull-ups
6 Toe to Bars
12 Front Squats 43/30kg
RX Plus= Unbroken rig movements. C2b straight into ttb
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