CrossFit D.E.C.K – CrossFit
Warm up (No Measure)
3 x
10 Good Mornings
10 Air Squats
10 Push Press
50m shuttle
Ring Rows (Odd minute 5 x 3 – 5 reps)
Ring Dips (Even minute 5 x 3 – 5 reps)
10 mins EMOM
OR
Muscle-ups (every 2 minute 3 – 5 reps)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
24 / 16 kg
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