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25/10/2017

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25/10/2017

CrossFit D.E.C.K – CrossFit

Warm up Pistol (No Measure)

10 minutes

Alternating legs

Box

Pole Squats

Weighted

6 minutes EMOM (alternating)

6 minute EMOM

10 Pistols (20 Air Squats)

10 m handstand Walk (20m Bear crawl)

25/10/2017 12 Rounds of dead (Time)

5 rounds

5 Toes to bar

200m run

Rest 1 Minute

2 rounds

50 kettlebell swings 24/16

50 Back squats 40/30kg

Rest 1 Minute

5 Rounds CINDY

5 Pull-ups

10 Push ups

15 Air Squats
35 cap

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