CrossFit D.E.C.K – CrossFit
Skills warm up (No Measure)
Banded shoulder mobility
3x
10 kang squats
30 second table hold
10 kneeling torso rotations
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 Toes to bar/ Pull-up Fatigue (4 Rounds for reps)
In 2 Minutes
Run 150m
Max Effort Strict Toes to Bar
* Rest 1 Minute*
In 2 Minutes
Run 150m
Max Effort Strict Pull-ups
Focus is on QUALITY REPS. Quality over quantity.
23/09/2019 (Time)
In Partners
80-60-40-20-10
Wall-balls
Hang Power Cleans 40/30kg
20 Minute cap
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