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
Chest-To-Bar Pull-ups (Every 30 Seconds for 5 Rounds )
Pick a number you can hold across 5x sets. Score is lowest number.
07/10/2020 bar hang run (Time)
10-1
Bar Muscle Ups/ Strict Pull-ups/ Bent over Rows
Burpee Box Jumps
Max Effort 150m Shuttles in remaining time (Scored Separately)
25 Minute Cap
150m Shuttles (AMRAP – Reps)
Max effort on completion of workout
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