CrossFit D.E.C.K – CrossFit
Skills warm up (No Measure)
Banded shoulder mobility
Then 2x each side
30 seconds thread the needle
3x
3 strict toes to bar
20 second L-sit hang
6 hollow rocks
20 second hollow hold
9 Stadler leg lifts
Happy birthday Kimbo (Time)
In pairs
800m Run together
then
2x
70 toes to bar
70 Double Dumbbell Deadlifts
then
600m Run together
then
2x
60 double dumbbell Front Squats
60 Double Dumbbell Shoulder to Overhead
then
400m Run together
then
2x
50 double dumbbell clusters
50 Box Supine Rows
Weight 2×22.5kg/15kg
Time cap: 35 minutes
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