CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
60/60 Shoulders
Chest Opener on wall
3x
10 Banded Tricep Push down
5 Long arm push backs on rig
3 Superman to hollow
Strength and skill (3 Rounds for reps)
3 Sets
20 Hollow Rocks
Max Set RIng Dips/ Push Ups
3 skin the cat on rings/5 Tuck to invert/ 10 Banded lat push down
10 Each Side Single leg lift back against wall / Max Effort L Sit on parallettes
Score is push ups each round/ ring dips
8/7/26 (Time)
3 Rounds
600m Run
50 Box Step Ups 22.5/15kg
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