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
Bench Press (20 Minute 5 x 10 @ 60%)
10 reps into 2 rope leg less climbs
Bar Time (6 Rounds for reps)
3 Rounds
In 2 Minutes
15 Air Squats
10 Hang power Snatch 50/35 kg
Max Chest to Bar
Rest 1 Min
3 Rounds
In 2 Minutes
15 Air Squats
10 Hang Clean 50/35 kg
Max Toe to Bar
Rest 1 Min
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