CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3 x

10 Plank Shoulder taps

10 Light Object Shoulder Cranks

10 Lunge and Twist

Shoulder Stability/ Handstand Skill Work (Time)

6 Minutes of Handstand Hold Practice

– Box/ Chair (ensure secure) Pike Hold. Aim to lift one leg

– Wall facing Handstand Hold via wall walk. Hips Piked

– Wall Hold working on minimal foot contact

– Free standing Hold practice

Watch instruction Video for reference

31/03/2020 Iso Wod 8 (AMRAP – Rounds and Reps)

20 Minute AMRAP

Buy in 100 Sit-ups

then AMRAP

12 Power Snatch (light)/ alt Dumbbell, Kettlebell Snatch/ Odd Object Ground to Overhead

12 Lunges (optional to hold weight/ bar)

12 Thrusters / single arm db, kb thrusters/ odd object thrusters/ 24 Squats

12 Handstand Push-ups/ Pike Push-ups (box, Chair, step, floor)/ Push-ups

Watch Demo Video for reference

Midline Burn (3 Rounds for time)

3 x Max effort Hollow Hold.

Rest 1 Minute Between Sets

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians