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
Ab 45 (AMRAP – Reps)
In 6 Minutes
2 Rounds
20 Marching V-ups
20 Plank Walk outs
20 Crunches with Twist
20 Knees together Sit-ups
Max Effort Hollow Rocks
15/10/2020 (Time)
5 Rounds
6 strict pull-ups + push-up/ 6 Ring Muscle Ups
12 Box jumps 30/24 inch
12 kettlebell swings 32/24 kg
48 Double Unders
18 Minute Cap
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