CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
60 Shoulder Rotations each side
then 3x
10 Shoulder scapula retractions
10 Arch to hollows
10 Lunge and twist
Gymnastics Skills (8 Rounds for reps)
8 Minute alternating EMOM
Supine rows
Ring dips
RX+ = Strict ring muscle ups
17/10/18 (Time)
50 Handstand Push ups
then 8 Rounds
4 Ring Muscle Ups/ 7 strict pull-ups
6 Burpee Box Jump overs 24/20″
10 Dumbbell Snatch 22.5/15kg
then
50 Calorie ride/ row
37 Minute Cap
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