CrossFit D.E.C.K – CrossFit
Shoulder stretch (No Measure)
5 minutes Shoulder mobility
60/60 Shoulder rotation
YMCA
Arc to Hollow
AB 48 (AMRAP – Reps)
6 Minutes 2 Rounds:
20 Weighted legs elevated crunches
20 Weighted Floor Sweepers
20 alternating Gymnastics Crunches
20 Plank Jump Outs
Max Effort Hollow Rocks
Strict Handstand Push ups (4 Minutes Max Effort )
Every Break 20 Sec L -Sit hold
4 Rounds Row DT (4 Rounds for reps)
4 x 3 Minute Rounds : 3 Minute Rest
15/12 Calorie Row
1 Round of DT 70/45kg
Max Effort 5m Down Up Shuttles
DT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
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