CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Banded Shoulders
3x
5 Down ward dog to push up
10 Dead Bugs
10 Mountain Climbers
Skill strength (Checkmark)
4 rounds not for time
20 hollow rocks
Max set ring dips/push ups
5 tuck to invert with LONG arms
30 sec wall facing hold or 1x effort handstand walk
Semiish 1 (Time)
2 rounds
1km run
50 thrusters 20/15kg
30 chest to bar Pull-Ups
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