CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Mobility
Tabata
Plank Hold
Hollow Hold
Bent Over Row (15 Minutes- 5 x 10 )
Immediately after super-set with 15 x banded Tricep pull-downs
Keep bar light. The focus is form and slow control.
09/01/2020 (3 Rounds for reps)
3 x 4 Minute Rounds: 4 Minutes Rest
15/10 Calorie Bike
15 Handstand Push-ups
60m ball carry 70/45kg
Max Effort
Toes to rings / Ring muscle Ups (rx+)
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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