CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
YMCA Shoulder warm up with light odd objects/ no objects
(Post your vids to Deck fit of you jamming!)
Shoulders like Boulders (AMRAP – Reps)
5 Minute EMOM: Pick number to hold for 6 (choose variation)
– Strict Handstand Push-up
– Box Handstand Push-up
– Hip Pike Push-up
– Seated Strict Press with objects (back flat against wall legs out front)
If you have a barbell complete push press instead
Push Press (10 minutes 3 x 5)
Build to a weight you can hold for all sets
Complete this in place of handstand work
03/04/2020 (Time)
10 Rounds
100m run / 40 mountain climbs
10 sumo Deadlift High Pull / Dumbbell/ Kettlebell/ Odd Object
10 Burpees
40 minute cap
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