CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 Plate flyes
10 Push-ups
10 Mountain climbers
8 EMOM- Grip n Gas (8 x 21)
1 Bar Muscle Up
2 Strict Pull-ups
3 Chest toes to bar
15 Double Unders
Double dummies (AMRAP – Rounds and Reps)
In pairs: 25 minute AMRAP
-400m run
-60 burpee dumbell box step overs (double bell)
-400m run
-60 Dumbell Shoulder to Overhead (double bell)
-400m run
-60 Dumbell Romanian Twists (single bell)
Weight: 2 X 22.5 /2 x 15kg
*Each partner carries one dumbell each on the run*
Fire climb (Time)
446 Stair Climb For MND WOD
Partner workout (signifies 2 people getting diagnosed every day with MND)
4 x Rounds (4 firefighters from our station)
400m run together each carrying a 20kg plate
(The total number of stairs x4 we climb wearing 30kg full gear)
49 wall balls
49 burpees (49 +49= 98 the floors we climb)
24 pull ups ( the life expectancy of someone diagnosed in 24 mths)
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