CrossFit D.E.C.K – CrossFit
Tri warm up (No Measure)
3 rounds
10 skull crushers
15 Arc to hold (slow )
20 sec Bottom of Push up
Strict Toes-To-Bar (3 Minute EMOM Max Reps)
Ring Dips (3 Minute EMOM Max Reps)
Happy Birthday Fee (Time)
For Time
Buy in
19 Burpees
81 Double unders
Then
3 Rounds
30 Wallballs 9/6 kg
6 Chest to Bar
Then
Buy out
19 Burpees
81 Box Jump 24/20
18 min cap
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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