CrossFit D.E.C.K – CrossFit
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
Strict Toes-To-Bar (3 x 3)
Strict Pull up (3 x 3)
Strict Pull up
31/10/2019 6 Rounds Gymnastics (6 Rounds for reps)
In 3 Minutes
20 Burpees
20 Toes to bar
Max effort Dead lift 100/70kg
*rest 2 Minutes
Then in 3 Minutes
60 Double Unders
10 Bar Muscle ups/ 20 Pull-ups
Max Effort Dead lift 100/70 kg
Alternate between 3 Minute Rounds 6 x (3 of each)
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