CrossFit D.E.C.K – CrossFit
Shoulder stretch (No Measure)
5 minutes Shoulder mobility
60/60 Shoulder rotation
YMCA
Arc to Hollow
Strict Muscle up
6 Minutes for 3 sets of max effort strict muscle ups unbroken
– scaling = strict pullups
Scale is max strict pullups or banded pullups then complete same reps of push-ups or ring dips before continuing on accumulating reps
Split Jerk (15 Minutes 5 x 2 @ 70 %)
02/07/2015 For time 21- 15- 9 Handstand Push up Box Jump 24/ 20 inch (Time)
For time
21- 15- 9
Handstand Push up
Box Jump 24/ 20 inch
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