CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata alternating
Plank side reach alternating
Bicycle Crunches
Split Jerk (15 Minutes – 6 x 2 with 2 Second Hold in dip)
1 Power Clean
2 Split jerks with 2 second pause in dip.
Ideally all at same weight
15/05/2020 Barbell Free Shoulder stability/ strength (3 Rounds for reps)
3 x
5 Each arm Object Half Turkish Get ups
10 Controlled face down floor angles with light objects
Then 3 x
Max effort strict Handstand Push-ups into Max effort Kipping
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Or object thrusters
15/05/2020 Knees together sit-ups (Time)
100 Knees together Sit-ups
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