CrossFit D.E.C.K – CrossFit
Skills Warm up (No Measure)
3 x
10 Overhead Tricep Extension
10 Ring Row
10 Sec Hand Stand Shoulded tap
Shoulder Build
Find a number to hold for all 5 alternating sets of each movement .
Minute 1: Strict Handstand push-ups / Box Pike/ Seated strict press with object
Minute 2: Kipping Handstand Push-up/ Triceps Push-up
Rower fun (3 Rounds for distance)
3 x 3 Minutes Rounds
10 m Handstand walk/ Bear crawl
10 Kettlebell Clean and jerk 24/16kg
10 m Overhead Lunge walk 24/16kg
300m Row
Rest 3 Mins
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