CrossFit D.E.C.K – CrossFit
Warm up (Checkmark)
10m emu walk
5 e/s mountain climber with reach
Tabata alt
Slow eccentric explosive up deadlifts
3 strict press into overhead hold
Deadlift (2 X 3- 75%
2 X 2- 80%)
12/6/26 (AMRAP – Rounds and Reps)
7 minute AMRAP
1 strict pull-up+ Push Up/ bar muscle up
1 deadlift 70/50kg
2,2…3,3…etc continue to add 1 rep a round
Bullet Proof Knees (Checkmark)
3 sets
10 each side single leg touch downs from low box or plates-hinge focus
1 Min Wall Sit
Heavy backwards sled pull 10m
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