CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Bring Sally Up
– air Squats (1/2 song)
– planks- top of push up (1/2 song)
Back Squat (20 minutes 8 X 3 @ 75%)
Flying machine (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 muscle ups
50 Double Unders
4 muscle ups
40 Double Unders
3 muscle ups
30 Double Unders
2 muscle ups
20 Double Unders
1 muscle up
10 Double Unders
*Scale is double the number toes to rings to work on dynamic shoulder strength and core control*
15 minute cap
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