CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Minutes banded shoulder mobility
then 3x
10 Hollow rocks
10 Plank to top of push up transfer
10 Mountain Climbers
Tabata Strict Toe To Bar (AMRAP – Reps)
8 x 20 second Alternating Rounds
Strict Toe to Bar
Hanging L sit hold
Octane Kris Kross (Time)
In Pairs For Time
4 Rounds one for one
250m Row/Run
10 Burpees over rower/bar
250m Row/Run
15 min cap
Octane Salt N Pepa (Time)
For time
42 – 30 – 18
Wallball 9/7 kg
Toe to Ring
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