CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Calf Stretch then
20 Calf raises
20 Tib Raises
3x
10 Stationary Emus
10 Mountain Climbers
5 Push Ups
5 Single Leg broad Jumps each leg
Skill and core (Checkmark)
4 Sets for quality
max meters handstand walk/ 30s-1 Min nose to wall hold/ Plank
20 Weighted Dead bugs
Max Set ring dips/ Tricep extension each arm
5 Tuck to invert/ 10 Banded lat push down
30/6/26 (Time)
5 Rounds
32 Double Unders
16 Toes to bar
8 Single arm Devil Swings 22.5/15kg
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