CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3 Rounds

20 Jumping Lunges

18m Bear Crawl

New Year New GOALS (4 Rounds for reps)

Gymnastics

Choose 4 gymnastics movements of your choice and test a max effort set that will be retested throughout the year. If unsure talk to your coach.

i.e max effort chest to bars/ handstand push-ups/ bar muscle ups/ ring muscle ups

6 minutes per movement
Make note of movements for future reference in scoring comments

Pinch and punch for the first(ish) of the month (AMRAP – Rounds and Reps)

18 minute AMRAP

2 cleans 90/65kg

1 jerk 90/65kg

20 Air Squats

18 kettlebell swings 24/16kg

Top of every 3 minutes complete 4 bar muscle ups

New Year New GOALS (4 Rounds for reps)

Gymnastics

Choose 4 gymnastics movements of your choice and test a max effort set that will be retested throughout the year. If unsure talk to your coach.

i.e max effort chest to bars/ handstand push-ups/ bar muscle ups/ ring muscle ups

6 minutes per movement
Make note of movements for future reference in scoring comments