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
Shoulder Build (10 Minutes Alternating )
Find a number to hold for all 5 alternating sets of each movement .
Minute 1: Strict Handstand push-ups / Box Pike/ Seated strict press with object
Minute 2: Kipping Handstand Push-up/ Triceps Push-up
Saturday Sweat 2 (Time)
For Time
50 Kettle Bell Swings 24/16kg
Then 5 Rounds
10 Devil Swing 1 x 22.5/15kg
10 Toe to bar
Then 5 Rounds
20 Push Press 1x 22.5/15kg
20 Sit ups
Then 5 Rounds
10 m Suitcase Carry 24/16kg
10 m 2 x 5 m Front Rack Lunge Walk
50 Kettle Bell Swings 24/16kg
30 minute Cap
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