CrossFit D.E.C.K – CrossFit
Chest warm up (No Measure)
3 x
10 x Wall openers
10 x Push-ups working out and in
10 x Good mornings
Bench Press (4 x 5 – 70%
Superset with 1x Max weight weighted strict Pull-up or 5 Strict Pull-ups )
Strict superset (Weight)
Superset bench press with 1x attempt at a max weight strict Pull-up (or 5 Strict Pulling movements)
10/9/26 (3 Rounds for reps)
3 x 4:00 rounds with 4:00 rest
400/300m row
15 deadlifts 80/55kg
Max effort wallballs 9/6kg
The Daily Dose #4 (Checkmark)
6 Minutes
1 min quad foam roller wind down to shins
1 min foot smash with lacrosse ball
1 min child’s pose
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