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
Skills for Quality (3 Rounds for reps)
3x
Unbroken Set Strict Pull-ups /Strict Ring Muscle Ups
10m Handstand walk/ 40 second wall facing handstand hold
Unbroken set Strict toes to bar
20 Hollow Rocks
8 minutes
12/02/2020 (AMRAP – Rounds and Reps)
In Partners 25 Minute AMRAP
20 Ball over Shoulder 70/45 kg
200m Run
60 Kettlebell Swings 24/16kg
200m Run
20m Each Ball Carry 70/45 kg
200m Run
60 Wall-balls 9/7kg
200m Run
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