CrossFit D.E.C.K – CrossFit
Shoulder Skill Warm up 2 (No Measure)
3x
5-10 x Bottom of Ring Dip swing
5 -10 x top of Ring dip Swing
10 x Shoulder taps
Strict Toes-To-Bar (3 x 3)
Strict Pull up (3 x 3)
Strict Pull up
17/08/2019- Open Prep 3 (6 Rounds for reps)
In 3 Minutes
20 Burpees
20 Toes to bar
Max effort thrusters 40/30kg
*rest 2 Minutes
Then in 3 Minutes
60 Double Unders
10 Bar Muscle ups/ 20 Pull-ups
Max Effort Overhead Squat 40/30 kg
Alternate between 3 Minute Rounds 6 x (3 of each)
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