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27/10/2020

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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 Stamina (5 Minute EMOM)

Max Effort Strict Handstand Push-ups into Max Effort Kipping

OR Max Effort Strict Object Press into Max Effort Push- Press
Pick a number to hold for all sets

Pink Week 2 (AMRAP – Rounds and Reps)

20 Minute AMRAP

Accending By 1 rep each Round

One Dumbbell 22.5/15 kg

In Right Hand

1 Deadlift

1 Power Clean

1 Push jerk

1 Right leg Lunge

1 Left leg Lunge

Repeat in Left hand

Run 200m

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