CrossFit D.E.C.K – CrossFit
Warm up Hold (No Measure)
2 Minute hang From Rig
3x
20 Sec Hollow Hold
20 Sec Superman Hold
Pull up Progress (No Measure)
5 Rounds
5 Tighty STRAIGHT leg Arch to hollow
5 sec Hollow Hold
Then
5 Rounds
5 Arch to Hollow into Pull
3 Position Clean
All Unbroken
1 Hi Hang Clean
1 Hang Clean
1 Clean
Front Squat (10 Minute EMOM)
2 Power Clean
1 Squat Clean
2 Front Squat
Work to Heavy
Welcome Back (Time)
3 Round
200m Run
10 Pull ups / Bent over row
15 wall balls
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