CrossFit D.E.C.K – CrossFit
Warm up (Checkmark)
Banded shoulders
3x
10 scap push ups
5 inch worm to push up
10 single leg glute bridge each side
Shoulder Strength (3 Rounds for reps)
3 Sets
5-10 Seated Double Dumbbell Strict press OR strict Handstand Push Up
8-10 Double Bell Lateral Raise
10 Double Bell alt hammer curls slow eccentric
The Big Deal (AMRAP – Reps)
The Daily Dose #3 (Checkmark)
6 minutes
1 min pec smash on rig with lacrosse ball
1 min each side banded shoulder distraction + lunge
1 min each side calf foam roll
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