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
Strict Pull up (5 Minute EMOM + 15 Air Squats )
Strict Pull up
Pick a number to hold for all sets
22/10/2020 (Time)
40 Chest to Bar Pull-ups
* Every Break Complete 10 Kettlebell Swings 24/16kg
30 Strict Handstand Push-ups
* Every Break Complete 10 Goblet Lunges
20 Bar Muscle Ups
* Every Break Complete 10 Kettlebell Sumo Deadlift High-pull
20 Minute Cap
Minimum Number is 5
22 Minute Cap
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