CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 banded pull aparts
10 Banded Shoulder Press
30 Seconds Weighted Bottom of Squat hold
Push Press (15 Minutes 5 x 5)
From Floor
All at same working weight
26/06/2020 (Time)
15-12-9
Thrusters
Pull-ups/ Chest to bar Pull-ups/ Bent Over Rows
12-9-6
Clusters (increase weight if moving good)
Chest to bar Pull-ups/ Bar Muscle ups/ Pull-ups/ Bent over Rows
Complete 50 Double Unders/ Skips/ Toe taps
Between every set
20 Minute Cap
Load should be moderate for first part.
Challenging with good form second part.
Cool Down (No Measure)
Pigeon Hold each side
back extension into downward dog
10 Scorpions
Frog reach around
Straddle hold
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