CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Banded Shoulders
3x
10 each arm upside down kb press
5 scap Pull-Ups
5 Straight arm Burpees
Shoulder Press (4 x 4 – 75%)
6/7/26 (AMRAP – Rounds and Reps)
20 min AMRAP
3 rounds
2 box jump 24″/20″
2 strict pull-ups / ring muscle ups (RX+)
2 burpees
3 rounds
3 box jumps
3 strict pull-ups/ ring muscle ups
3 burpees
Etc every 3 rounds continue to add on 1 rep to each movement
So Rep Numbers each movement will be..
2,2,2, 3,3,3,4,4,4 etc
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