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
Ring Dips (6 minute Alternating EMOM )
Ring Rows (6 Minute Alternating EMOM)
22/02/2016 5 x run swing pull (5 Rounds for reps)
5 rounds
In 3 mins
400 m run
8 kb swings 32 / 24 kg
5 Chest to bar pull-ups
Max effort Power Clean and Jerks 70/45 kg
Rest 1 min
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