CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
50 frog bridges squeeze at top
3x
10 upside down kettlebell press
10 kettlebell windmills
10 one legged deadlifts
10 side plank twist each side
Slow it down sunday. (No Measure)
10 rounds
2 strict ring muscle ups/ 2 second down strict pull-ups
4 slow controlled 4 second down dragon flags (basically a floor sweeper)
6 Bulgarian split squats each side 2×15/10kg
dumbbells.
8 hollow plate transfers
Not for time. For slow controlled quality. Squeeze the abs, squeeze the peach.🍑
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