CrossFit D.E.C.K – CrossFit
shoulder skill warm up (No Measure)
2 rounds for quality
30 Second right side plank
30 Seconds left side plank
30 Second tuck to invert
30 Seconds press to handstand on wall
30 Seconds hanging L sit
Strict Pull up (5 Minutes Max Effort)
Strict Pull up
Every Break Complete 5 Strict Handstand Push-ups/ 10 seated Dumbbell Strict press
08/09/2020 (3 Rounds for reps)
3 x 4 Minute Intervals
18/12 Calorie Bike
10 Double Dumbbell Renegade Rows / 10 Bar Muscle Ups
8 Power Cleans 70/50kg
Max Effort Burpees Over Bar
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