CrossFit D.E.C.K – CrossFit
Bridge shoulder warm up (No Measure)
2 x
30 Sec glute bridge hold
5 Left leg bridge march
5 Right leg bridge march
5 Press to Handstand
Skills 3
11 minute EMOM
1st minute max effort strict pull ups
2nd minute max effort push ups
3rd minute max effort gymnastic crunches
4th minute rest
Score is every rep in all rounds
Bench Press (5- 5 – 5)
15 minutes. All sets same weight
20/03/2017 (Time)
3 Rounds For Time
10 Pull ups
10 Single Dumbbell Thrusters 22.5/15kg
15 Air Squats
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