CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
60 wall shoulder rotations
Skills Warm up (No Measure)
3 x
30 sec Bottom of Dip Swing
30 Sec Ring Row
30 Sec Hand Stand Shoulded tap
Swing for your supper (Time)
10 ring muscle ups
Then 5 rounds:
10 chest to bar Pullups
15 handstand push-ups
25 Double Unders
50 burpees
Then 5 rounds:
10 toes to bar
15 box jump overs
25 Double Unders
10 ring muscle ups
35 minute cap
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