CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
60 shoulder Wall circles each side
2x
10 hanging shoulder activations
30 second handstand hold
3 inch worms
Skills test
One round only
0-2 minutes 1 Max effot set Strict Pullups
2-4 minutes 1 Max effort set Strict Ring Dips
4-6 minutes 1 Max effort set V-ups
Skills test
One round only
0-2 minutes 1 Max effot set Strict Pullups
2-4 minutes 1 Max effort set Strict Ring Dips
4-6 minutes 1 Max effort set V-ups
15/09/2016 2 x 5 Rounds 21-15-9 (Time)
For Time
5 rounds
10 deficit handstand push-ups (20kg plate)
Run 200m
Then
5 rounds
3 ring muscle ups
Run 200m
Then
21-15-9
Toe to Bar
Box jumps 24/20″
30 min cap
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