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
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)
150 Weighted Squats
Every break in reps complete
20 Bent over rows
20 Jumping Lunges
Minimum is 15 Reps. If you do not make 15 Carry on to 15 and then complete road block
,
ab 21 (Time)
100 Hollow Rocks
Every Break in reps complete 10 alternating legs gymnastics Crunches
6 Minute Cap
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