CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2x
20m walking Single kb shoulder activation (each side)
shoulder skill warm up (No Measure)
2 rounds for quality
30 Second right side plank
30 Seconds left side plank
30 Second tuck to invert
30 Seconds press to handstand on wall
30 Seconds hanging L sit
Snatch (Barbell cycling focus (20 mins)
5×3 touch and go reps at 60%
4×2 touch and go reps at 70%
3×2 touch and go reps at 75%
3 attempts at a 2 rep max
The faster you go the bigger the mess (Time)
In Teams of 4
Row 2km (500 x 2 each)
While one team member is rowing 1 team member must always be Running 20m Shuttles.
SUBTRACT the numbers of shuttles off the number of burpees require.
i.e. 300- 150 Shuttles= only 150 burpees require as shared load.
the other two team members must hold an IRON CHAIR hold
then
200 Burpees
14 Minute Cap
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