CrossFit D.E.C.K – CrossFit
Skills Warm up (No Measure)
3 x
30 sec Bottom of Dip Swing
30 Sec Ring Row
30 Sec Hand Stand Shoulded tap
Ring Dips (6 Minute Alternating EMOM)
Ring Rows (6 Minute Alternating EMOM)
You can do it put your lunge into it (Time)
In Pairs
6 Rounds (1 for 1)
6m Single arm Overhead Dumbbell lunge 22.5/15kg
12 Pull-ups
6m single arm overhead dumbell lunge(opposite side)
12 min cap
Octaneish (Time)
In Pairs 8 Rounds (1 for 1)
15/12 calorie row/ride
12 burpees over rower/ burpees to touch 6″ bar
12 minute cap
Categories: Uncategorized
Leave a Reply