CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
60 Shoulder rotations
then 3 x
30 Seconds active to non active hang
30 Seconds inch worms
30 Seconds handstand hold/ plank hold
Strict Toes-To-Bar (6 Minute alternating EMOM)
Hold same number across all sets
Strict Pull-ups- 6 Minute alternating EMOM (3 Rounds for reps)
Hold same number across all sets
12/06/2019 3 Chesty rounds (Time)
3 Rounds For Time
20 handstand push-ups
20 Kettle-bell Swings 24/16kg
20 Thrusters 40/30kg
20 Burpees
At the top of every 3 Minutes complete 10 Chest to Bar pull ups
24 Minute Time Cap
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