CrossFit D.E.C.K – CrossFit
Lat warm up (No Measure)
2x
10 banded lat pulldown each side
10 seated banded lat pull with stick
Then 2x
8m fingers together lung walk
8m inchworm to push up
8m duck walk
Twos company (Time)
8 rounds in pairs
24 box jumps 24/20″
18 shoulder to overhead
12 front rack lunges
6 bar muscle ups
200m run together
Then
42-30-18
Burpees
Thrusters
Weight 61/43kg
45 minute cap
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