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
Power Clean (15 minutes 3 RM)
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
4 rounds
30 Wallball
20 Cal row or 400m run
In between every movement max effort gymnastics
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