CrossFit D.E.C.K – CrossFit
Ring Warm up (No Measure)
3 x
Ring support 15 seconds
Progression: Banded holds
3 x
Ring tuck pull to invert x 5
Progression: Heels to bum – knees to chest
Skills test
One round only
0-2 minutes 1 Max effot set Strict Pullups
2-4 minutes 1 Max effort set Strict Ring Dips
4-6 minutes 1 Max effort set V-ups
31/03/2017 dead wall hand (Time)
For Time
25 Ring Dips
50 Wallballs
25 Deadlifts 100/70 kg
50 Wallballs
25 Strict Handstand Push ups
15 Minute cap
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