CrossFit D.E.C.K – Competitor Training
Warm-up (No Measure)
30 sec superman.
Keep head relaxed, squeeze shoulderblades
30 sec superman to plank in to downward dog toe tap
30 sec scorpian, thoracic twist
7 minute fun (AMRAP – Rounds and Reps)
Aim for Seven…!!
7 med ball cleans
7 slam balls
7 burpees
Metcon (No Measure)
20minute emom
Ring dips
Ring row to back pull aparts
Banded lat pull downs
Seated behind the neck push press
One arm ring rows
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