CrossFit D.E.C.K – CrossFit
shoulder stretch (No Measure)
5 minutes Shoulder mobility
Band
Arc to Hollow
YMCA
Overhead warm up 2 (No Measure)
3x
30 sec Power Clean
30 sec Over Head Squat
30 sec Good Morning
Skills test (3 x max effort)
3 x
0-2 minutes 1 Max effot set Strict Pullups
2-4 minutes 1 Max effort set Strict Ring Dips
4-6 minutes 1 Max effort set V-ups
score is total of all 9 movements
23/02/2016 4 x overhead box (Time)
4 rounds for time of
20 Overhead squats 50 / 35 kg
20 Box jumps 30 / 24 inch
8 min cap
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