CrossFit D.E.C.K – CrossFit
Ring Warm up (No Measure)
3 x
Ring support 15 seconds
Progression: Banded holds
3 x
Ring tuck pull to invert x 5
Progression: Heels to bum – knees to chest
Push Jerk (15 Minutes heavy 7 Reps)
Strictly 10 Minutes on FORM and LOAD
then 5 minutes to get 7 Reps
Octane 5-6 (Time)
In Pairs
For Time
Row 2000m / 500m Each x 2
Then
42 – 30 – 18
Shoulder to Overhead 55/38kg
Pull Ups
Then
Rice 100 cal
18 Min Cap
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