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CrossFit D.E.C.K – CrossFit

Warm up (Checkmark)

Banded shoulders

3x

10 scap push ups

5 inch worm to push up

10 single leg glute bridge each side

Shoulder Strength (3 Rounds for reps)

3 Sets

5-10 Seated Double Dumbbell Strict press OR strict Handstand Push Up

8-10 Double Bell Lateral Raise

10 Double Bell alt hammer curls slow eccentric

22/9/26 Cap (Time)

100 lunges

Then 3 rounds

25 push ups/ 15 ring dips/10 ring muscle ups (Rx+)

15 deadlifts 70/50kg

Then

100 lunges

The Daily Dose #3 (Checkmark)

6 minutes

1 min pec smash on rig with lacrosse ball

1 min each side banded shoulder distraction + lunge

1 min each side calf foam roll

Courage, Commitment, Community.