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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