CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 object single arm press each side
10 bent over Y/Ts
10 plank shoulder taps
Push Press (15 Minutes 5 x 5 )
Or Gymnastics Pressing Skill (5 Rounds for reps)
15 Minutes for 5x Sets
Max Effort Strict Handstand Push-ups into Max effort Kipping handstand Push-ups
or
Max effort Box Pike/ Floor Pike/ Strict PRess with object straight into max effort Push-ups
12 Minute Ladder (AMRAP – Rounds and Reps)
1 Squat Clean/ Object clean
50m Sprint / 20 Mountain Climbers
2 Squat Clean/ Object clean
50m Sprint/ 20 Mountain climbers
Continue to add 1 x rep per round
17/04/ 2020 (Time)
100 Hollow Rocks
every Break compete
10 x Object Bent over Rows (5 each side) OR 5 x strict pull-ups/ Ring pull-ups
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