CrossFit D.E.C.K – CrossFit
Cossack Warm-up (No Measure)
3 x
10 face pulls
10 each leg – Cossack squat
3 each leg – Lateral Jumps – pause under control on each side
Ring Warm up (No Measure)
Ring support 15 seconds
Progression: (1) Hold 5s rest 10s x6 (2) Hold 10s rest 20s x5 (3) Hold 15s, rest 30s x4
Ring tuck pull to invert
Progression: work up to 3×5; rest at least 60 seconds between sets.
Burpee Muscle ups
3 Minutes Max Effort
05/01/2015 (AMRAP – Rounds and Reps)
Partner Workout
20 Minute AMRAP
20 Pull ups
20 Push up
20 Burpees
Run 200m
One partner working at time
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