CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Banded Shoulder mobility
3x
5 Inch worm to Pike Push Up
5 Tricep Push Ups
10 Mountain Climber Jump outs
5 V-Ups
Strength skill (4 Rounds for reps)
4x
Max set double bell strict press/strict handstand push-ups
8 each side heavy supported kb row
20 down up plank/ max set ring dips/ ring muscle ups
22 7. 26 (Time)
4 rounds
500 m run
20 toes to bar/sit-ups
20 alt dumbbell snatch 22.5/15kg or 27.5/20kg (Rx+)
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