CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Mins banded shoulder distractions
3x
10 Shoulder press/ push press/ push jerk (each round change)
10 Air Squats
10 Jumping Jacks
Shoulder Press (3 x 3 – 5 Minutes)
work to heavy set of 3
Push Press (3 x 3 – 5 Minutes)
work to a heavy set of 3
Push Jerk (3 x 3- 5 MInutes)
work to a heavy set of 3
15/10/18 (Time)
50 Wall balls 9/7kg
100 Double Unders
40 Wall balls
80 Double Unders
30 Wall balls
60 Double Unders
20 Wall balls
40 Double Unders
10 Wall balls
20 Double Unders
18 Min Cap
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