CrossFit D.E.C.K – CrossFit
Warm up (Checkmark)
3 position chest stretch
Chest wall opener
3x
5 inchworm to push up
10 mountain climbers
5 each side upside down kb press
Bench Press (4 x 4- 75% Pause 2 Seconds active at bottom
Superset with 8-10 Single arm seated dumbbell Press immediately after bench then rest)
4/6/26 (AMRAP – Rounds and Reps)
15 minute AMRAP
2 rope climbs/10 ring rows
10 burpees
20 dumbbell hang squat cleans 22.5/15kg
10 burpees
200m row/ski/ 500m bike
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