CrossFit D.E.C.K – CrossFit
Box Stretch (No Measure)
3 x
30 sec box hip stretch
30 sec kettle bell hang
30 sec Nose to wall Handstand Hold
Deadlift (20 Minutes 4 x 3 @ 75 %)
Metcon (6 Rounds for reps)
6 x 2 Minute Rounds
In 2 minutes
Row 300 m then max kettlebell swings 32/24 kg
Rest 2 minutes
In 2 minutes
Run 400m then max Box jump 30/24 inch
Rest 2 minutes
In 2 minutes
Ride 15/12 cals then max Strict Handstand Push-ups
Rest 2 minutes
Then repeat
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