CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x (with change plates)
10 Shoulder cranks
10 shoulder flyes
10 Push-ups
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 Press (work up to a heavy 1 rep)
12 Minutes
16/03/2018 (8 Rounds for reps)
8 x 1 Minute Work: 10 Seconds transition
6 Toes to bar
8 front squats
Max effort Shoulder to Overhead 50/35kg
10 seconds rest between each set
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