CrossFit D.E.C.K – CrossFit
Sunday (No Measure)
50 ring muscle ups
Top of every minute complete 8/5 calorie row.
*Or any movement you like. 100 reps if a fast movement
Grace Beast mode (No Measure)
ABS
8X
10x Evil Wheels
10x Bent over rows
10x Lat Hollow pull-downs
10x Bird dog rows- 5 each side
then 6x for quality
6 x snap to hollow
2x 3 part box muscle ups
1x muscle up negative
10 EMOM
Odd:
2 Jumping Bar Muscle-ups focus on push down
Even:
1 Bar muscle up
then Handstand walk practice- use plates for obstacle
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