Happy birthday Whit

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3x

10x Object shoot throughs / Or 10 Second Hollow hold

10 x Plank Taps

10 Good Mornings

Gymnastics Skills (Time)

in 6 Minutes

Max Effort L- Sit hold/ Plank hold

Every break complete

10m Handstand walk

15 Stadler Leg Lifts

20 Hollow Rocks

Score is accumulated L- sit hold time

12/05/2020 (Time)

34 Russian Push-ups/ push-ups/ Strict Pull-ups/ Bar Muscle ups

then 5 Rounds

34 Double Unders / Feet to plate

12 V-ups/ Toes to bar

then

34 Strict Handstand Push-ups/ Box Pike/ Floor Pike/ Push-ups

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians

Courage, Commitment, Community.