CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Banded Shoulders
3x
10 Banded lat Push down
10 Banded tricep push down
10 banded pogo jumps focusing on bouncing off mid foot
5 Glute bridge into 6 hamstring walk outs
6/8/26 (2 Rounds for reps)
10 min alt EMOM- pick a number to hold for all 5 rounds of each movement I.e.5
Min 1: set unbroken strict Pull-Ups
Min 2: set dumbbell seated strict press or strict handstand push-ups
Jumping DT (5 Rounds for reps)
5x 2 minutes work with 2 minute rest
12 deadlifts 70/50kg
9 hang power cleans
6 shoulder to overhead
Max effort double unders
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