CrossFit D.E.C.K – CrossFit
Press & Pull (No Measure)
5 minutes Shoulder mobility then
3 x
30 sec Scorpions
30 sec Arc to hollow
30 sec shoulder press
Shoulder Press (5 x 5)
20 minutes to complete 5×5 @60%
Pauly (Time)
30 air squats
200m run
10 reps as per the ladder
The ladder:
1st round: strict pull ups
2nd round: chest-to-bar pull ups
3rd round: pull-ups
4th round: toes to bar
5th round: knees to elbow
20 minute cap
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