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 (6 Rounds for reps)
6 minute alternating EMOM
Supine rows
Ring dips
RX+ = Strict ring muscle ups
17/10/18 (Time)
For time
50 Handstand Push ups
then 8 Rounds
4 ring muscle ups
6 Burpee Box Jump overs 24/20″
10 Dumbbell Snatch 22.5/15kg
then
50 Calorie ride/ 60 calorie row/800m run
24 Minute Cap
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