CrossFit D.E.C.K – Competitor Training
Warm-up (No Measure)
30 sec hollow hold on rig
30 sec arch to hollow (beat swings)
30 sec leg lifts (mimic strict toe2bar)
3 rds
Ymca
Bent over flys
Single armpress. Both arms in air
Repeat
hammer time
10x supine hammer curls
Dumbbell flat on ground next to head, full grip with elbows pointing up to sky then curl elbows forward to then extend arm straight up.
10x flutter kicks in L-sit on rig
10x plank wall reach out to touch
Metcon (20 Rounds for reps)
20min emom
Odd minute
6 x Single db devil press snatch into hangclean ans jerk
Even minute
3 perfect pullups
3 strict pullups
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