CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
1 Minute each side Couch Stretch
Hip/ Ankle Mobility
3x
10 Clam Shells each side Slow Controlled
10 Single Leg Glute Bridges (5 e/s)
Back Squat (20 Minutes 5 x 3 – 65%)
Pause 2 Seconds on descent at parallel
pause 2 Seconds in bottom
Work on explosive Speed out of bottom
Should be light to work on PAUSING and POSITIONING
02/01/2020 (2 Rounds for reps)
2 x 6 Minute AMRAPS
60 Double Under Buy in then AMRAP
5 Strict Handstand Push ups/ 10 Double dumbbell/ Kettlebell Strict Press
10 Deadlifts 80/55kg
15 Sit-ups
Rest 2 Minutes between Rounds
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