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21/04/2017

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21/04/2017

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3x

10 Arch to Hollow

10 Jumping squats

10 overhead squats

Muscle Up Skills (No Measure)

6 Minutes to work on Muscle – Up Skills/ Warm up for the workout

Muscle Up Central (Time)

For Time

100 Double Unders

Then

5 Rounds

4 Bar Muscle Ups

8 Overhead Squats 60/40kg

12 Box Jump Overs 24/20″

Then

100 Double Unders

Then

5 Rounds

4 ring muscle Ups

8 Overhead Squats 60/40kg

12 Box Jump Overs 24/20″

Then

50 Burpees
35 Cap

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