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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)


10x good mornings

5x power snatch

5x overhead squat

5x snatch

10x arch to hollows

Then work to specific movements

31/08/19 pairs lift and swing (Time)

In partners

40 Calorie row/ 30 Calorie ride

12 rounds (1 for 1)

4 bar muscle ups/strict pull-ups

4 snatch 60/40kg

Then 40-30-20

Handstand push-ups


Deadlifts 80/55kg

40 calorie row/ 30 calorie ride

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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