CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 x Banded Lat Pull downs
10 x Plank Shoulder taps
Skills for Quality (1 Rounds for reps)
3x
Unbroken Set Strict Pull-ups /Strict Ring Muscle Ups
10m Handstand walk/ 40 second wall facing handstand hold
Unbroken set Strict toes to bar
25 Hollow Rocks
12/02/2020 (AMRAP – Rounds and Reps)
In Partners 25 Minute AMRAP
20 Ball over box 36″ (x2 20kg Plates)
200m Run
40 Kettlebell Swings 24/16kg
200m Run
20m Each Ball Carry 70/45 kg
200m Run
40 Wall-balls 9/7kg
200m Run
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