CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
3 Position Chest Stretch on Rig
3x
10 Banded RDL into 10 Monster walks
5 Straight arm Burpees
10 Eagles
Pushing capacity (AMRAP – Reps)
10 min EMOM for max reps
1 unbroken set good quality push ups / ring muscle ups (Rx+)
Pick a push up standard you must stick to so we can test properly
17/7/26 (AMRAP – Rounds and Reps)
10 min AMRAP
3 deadlifts 80/55kg
3 burpees box jump overs 24/20″
6,6,9,9…etc continue to add 3 reps
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