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CrossFit D.E.C.K – CrossFit

Box warm up 2 (No Measure)

3 x

30 sec box hip stretch

30 sec kettle bell hang

30 sec lateral box step over

Ab 3 (No Measure)

2 rounds for quality

15 hollow rocks

15 v-ups

30 sit-ups

30 second plank

6 minute cap

31/7/2019 (Time)

3 Rounds

10 Deadlifts 80/60kg

15 Strict Handstand Push-ups

20 Chest to Bar Pull-ups

10 Deadlifts

15 Burpee Box Jumps 24/20″

20 Toes to Bar

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side



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