CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Banded Shoulders
10 each arm single arm ring row or banded pull single arm
3x
10 Dead bugs
5 each side Kettlebell Push Jerk
10 Russian Swing
Push Jerk (4 sets of
2 front squats
3 push jerk – 75% of jerk
)
Power Clean (4 x 2 – 80%
reset briefly between lifts
)
Metcon (Time)
21-18- 15- 12- 9
Burpee chest to bar Pull-Ups/ pullup/bar touch or even just burpees
Rest 1 minute between each set
Puch a level that will keep you moving for the set then rest.
If the numbers are too many then start at a lower set.
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