CrossFit D.E.C.K – CrossFit
Stretch (No Measure)
5 Minutes
Ankle Mobility
Med ball slow controlled squat
Strict Toes-To-Bar (6 Minute Alternating EMOM)
Strict Pull up (6 Minute Alternating EMOM)
Strict Pull up
Handie a bike ride (Time)
3 Rounds
10 meter Handstand walk/ Bear crawl
10 Meter Lunge walk
5 Deadball clean 70/45kg
then
20/15 cal Ride
5 Minute Cap
11/10/2016 handstand chest overhead lunge (Time)
5 Rounds for time
15 Handstand Push up
10 Chest to Bar
5 Meter Left Arm Overhead Lunge 24/16 kg
5 Meter Right Arm Overhead Lunge 24/16 kg
15 Min Cap
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