CrossFit D.E.C.K – CrossFit
Samson warm up (No Measure)
3x
30 sec Samson Stretch
30 sec Mountain Climbers
30 sec Star Jumps
Ring dip handstand walk wide leg pull
11 Minute EMOM
1 minute max effort Ring Dip
2 minute max effot handstand walk
3 minute max effort wide leg invert
4 minute rest
20/05/2016 (AMRAP – Rounds and Reps)
12 Minute Ascending Ladder
1 Strict Handstand Push ups
3 Chest to bar pull ups
10 Med ball Cleans
2 Strict Handstand Push ups
6 Chest to bar pull ups
10 Med ball Cleans
3 Strict Handstand Push ups
9 Chest to bar pull ups
10 Med ball Cleans
4 Strict Handstand Push ups
12 Chest to bar pull ups
10 Med ball Cleans
Etc
Scores is rounds and reps count handstand to work out rounds
Rest 3 Mins
5 Minute Burpee BOX (AMRAP – Reps)
5 Minutes Max Effort Burpee Box Jump 24/20inc
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