CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Mobilities
3 x In Pairs
10 Hollow Hold Banded Lat Pull Down
10m 2 Point Bear Crawls
Strict Pull up (4 Minutes Max Effort )
Strict Pull up
Every Break in Reps Complete 15 V-ups
Ring Dips (4 minutes max effort strict ring dips/box dips)
Every break in reps complete 15 hollow rocks
05/01/2021 (AMRAP – Rounds and Reps)
3 x 5 Minute Intervals : 3 Minutes Rest
50 Double Under Buy in
then AMRAP
12 Push-ups / 6 Bar Muscle Ups
8 Kettlebell Swings 24/16kg
12 Chest to bar Pull-ups
8 kettlebell Front Rack Reverse Lunge
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