CrossFit D.E.C.K – CrossFit
Overhead warm up (No Measure)
3x
30 sec Pass through
30 sec Over head Squat
30 sec Inch Worms
Ring Push Up (even/odd minute for 10 minutes)
Ring push up feet on box parallel with floor at bottom
Even minute – Ring push ups
Odd minute – Hollow rocks/Hollow hold
Metcon (AMRAP – Rounds)
8 Minute clock
Ascending Ladder – Increase reps by 2 each round
Dead Lifts 60/40kg
Handstand Push ups
Rest 2 minutes
Metcon (Time)
8 Minute Clock
21-15-9
Hang Snatch
Overhead Squat
Weight 40/30kg
Rest 2 minutes
Metcon (AMRAP – Reps)
In 5 minutes perform max effort Box Jump Overs
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