CrossFit D.E.C.K – CrossFit
Warm-up
3x
30 sec Arc to Hollow
30 sec Mountain Climbers
30 sec Eagles
Metcon (Time)
Running Clock 0 – 8 Minutes
3 Rounds
5 Muscle ups / Pull ups – Push ups
25 Wall balls
Rest any Remaining Time
Metcon (Time)
8 – 16 Minutes
3 Rounds
Run 200m with Wall Ball
10 Weighed Sit ups With Wall Ball
20 Front Rack Lunges with Wall Ball
Rest any Remaining Time
Metcon (Time)
16 – 24 Minutes
3 Rounds
5 Muscle ups / Pull ups – Push ups
25 Wall balls
Leave a Reply