CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
60/60 Shoulders
10 Scap Push Ups
3x
10 Banded RDL into 10 Monster walks
10 Scap Pull-ups
5 Pike Push Ups
Strict strength (4 Rounds for reps)
4 sets
20 hollow rocks
Max set strict press at 70% or wall facing strict handstand push-ups (add deficit if you can do more than 5 in a row)
6-10 HARD supine ring rows
Crash sandbags (Time)
8-8-6-6-4-4-2-2
Ring muscle ups/ 2 x Push up
4-4-3-3-2-2-1-1
Sandbag clean 70/45kg
Share bags
Nedd’s day 3 (Checkmark)
7 Minute AMRAP
20m Suitcase carry 32/24kg
Every break complete 5 kettlebell swings before continuing
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