CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata warm up
– air squats
– arch to hollow
Alternating
Gymnastatron (Time)
-21 chest to bar Pullups
-21 handstand push-ups
-21 front squats
-15 bar muscle ups
-15 deficit handstand push-ups (1x20kg plate)
-15 front squats
-9 ring muscle ups
-9 strict handstand push-ups
-9 front squats
-6 ring muscle ups
-6 strict handstand push-ups
-6 front squats
-3 legless rope climbs
-3 strict handstand push-ups
-3 front squats
Weight: 70/48kg
Rx += as prescribed above
RX= chest to bar Pullups each round/ normal Rx handstand push-ups
35 cap
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