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
Gymnastatron (Time)
-21 chest to bar Pullups
-21 handstand push-ups
-21 front squats
-15 bar muscle ups
-15 handstand push-ups
-15 front squats
-9 ring muscle ups
-9 strict handstand push-ups
-9 front squats
-6 ring muscle ups
-6 strict handstand push-ups
-6 front squats
-3 legless rope climbs
-3 strict handstand push-ups
-3 front squats
Weight: 70/45kg
Rx += as prescribed above
RX= chest to bar Pullups each round/ normal Rx handstand push-ups
35 cap
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