CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata Alternating
Top of Push-up hold
Side plank (2 rds each side)
Push Jerk (12 Minutes)
3 Sets of complex build to heavy
1 Strict Press
2 Push Press
3 Push Jerk
2 Sets of Complex build to heavy
2 Push Press
3 Push Jerk
Barbell Free Pressing Strength/ Shoulder health (No Measure)
5 x
10 Single Arm Strict Press with object each side
10 Single arm bent over Y/ T’s with object slow and controlled
Max Effort Strict Handstand Push-ups/ Box Pike/ Pike/ Push-ups
Support Your Local Box Workout 3 (Time)
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50-lb/35-lb DBs
24/20-in. box
Time cap: 20 minutes
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