CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
5 x Slow controlled cat Cows
20 Sec straight arm side plank each side
10 Push Press
18/06/2020 Pressing (3 Rounds for reps)
15 Minutes for 3x Sets
Max Effort Strict Handstand push-ups
into Max Effort Kipping Handstand push-ups
Or
Max Effort Strict Press into Max effort Push Press
(Object or barbell)
18/06/2020 4 rounds of shoulder burn (4 Rounds for reps)
4 x 3 Minute Intervals with 3 Minute Rest
10 burpees
(Round 1-3
20 Hang Power Cleans/ Object)
(Round 2-4
20 Thrusters / Object)
Max Push-ups/ Ring Muscle Ups in remaining time
Go light. You Should be getting to the max effort. Ideally you should be able to get the 20 Reps out in no more than 1 break per movement.
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