CrossFit D.E.C.K – CrossFit
Hip warm up (No Measure)
3 Rounds
10 Scorpions
10 Left leg hip Pulse
10 Right leg Hip Pulse
30 Sec Glute Bridge
Skills Warm up (No Measure)
3 x
30 sec Bottom of Dip Swing
30 Sec Ring Row
30 Sec Hand Stand Shoulded tap
Back Squat (20 Minutes 5 x 5 @ 70%)
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Weight 61/43 kg
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