CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Shouder taps
10 Floor facing angles with light objects
5 x each arm 1/2 Lunge strict press
Push Press (12 Minutes 3 x 5)
Aim for all at same working weight
05/06/2020 Barbell Free Shoulders (3 Rounds for reps)
3 x Each arm with object
Max effort Strict Press into
Max effort Push Press into
Max effort Push Jerk
(try to do same number for each arm)
05/06/2020 (Time)
100 Thrusters
Every break in reps complete
20 Bent over rows/ Pull-ups/ Ring Rows
50 Double Unders / Mountain Climbers
Minimum is 15 Reps. If you do not make 15 Carry on to 15 and then complete road block
Choose a weight that will enable you to get 20 Reps out ideally.
Should be light. Slightly lighter than what you might do Fran at,
ab 21 (Time)
100 Hollow Rocks
Every Break in reps complete 10 alternating legs gymnastics Crunches
6 Minute Cap
Categories: Uncategorized
Leave a Reply