CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
30 Seconds inchworms
30 Seconds pushups
30 seconds handstand hold
Handstand Walk (6 EMOM – Alt 30sec hollow hold)
16/03/17 (Time)
Time
100 handstand push-ups
*Every break perform 5 kettlebell swings 32/24kg
(cap 16 Minutes)
If unable to do sets of 10 hspu unbroken- drop number to 80
If unable to do sets of 5 consistently – drop number to 60
200 m Run intervals (8 Rounds for time)
8 Rounds of 2 Minutes for 16 Minutes
200m Run rest remaining time of 2 minutes
Score each round
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