CrossFit – Thu, 15 Oct

CrossFit D.E.C.K – CrossFit

Warm Up (Checkmark)

Banded Shoulder Mobility

3x

5 Each arm single arm lat push down

10 Pike Shoulder taps

5 Slow squats into 5 jumping

15/10/2028 (Checkmark)

10 Min alt EMOM

Min 1: Pick Number to hold strict toes to bar

Min 2: Pick Distance handstand walk/ 30 Second wall facing handstand hold/ Box Pike hold

14/10/26 woodapalooza (4 Rounds for reps)

4 x 3:00 work with 1:30 rest

20 toes to bar / Floor Sweeper or 4x rig complex (Rx+)

15 burpees

Max effort hang power cleans in remaining time 50/35kg

Rest 1:30
Rig complex:

3 toes to bar into 2 bar muscle ups unbroken = 1 complex

Courage, Commitment, Community.