CrossFit D.E.C.K – CrossFit
Warm up (Checkmark)
Banded shoulder mobility
3x
5m upside down kb carry into 5 strict press left arm
5m right arm
10 banded lat push down
5 half burpees
Shoulder and core strength (Checkmark)
5 Sets for quality
10 Box Pike plate up downs/ 1 Min Plank/ Max Handstand walk
20 Hollow Rocks
28/7/26 (3 Rounds for time ↓ shorter is better)
Every 8 Minutes x 3
20 burpees
7-5-3
Strict Pull-Ups/ Bar Muscle Ups (rx+)
Box Jumps 24/20″ (30″ Rx+)
Categories: Uncategorized
Leave a Reply