CrossFit D.E.C.K – CrossFit
Warm up (Checkmark)
1 min rig hang
2 x 20 seconds
Mountain climbers
Hamstring walk outs
5 pike push ups
Push Jerk (5 x 3 – Start at 50% and end up at about 75-80%
Increase each set but NOT to a 3RM. )
1/10/26 (3 Rounds for reps)
3 x 4:00 Intervals with 4:00 Rest
400/300m Row
10 Strict handstand Push Ups/ Double dumbbell seated strict press
15 Deadlifts 60/40kg
Max Effort Burpees over bar
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