CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
30 Seconds bottom of the squat
10x single leg glute bridges
10x alternating dead bugs
Back Squat (10 x 2 – 80%)
for FORM no heavier than 80%
20 Minutes
30/10/18 (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Power clean 50/35kg
10 Push Press
10 Back Rack Reverse Lunges
30 Double Unders
Ab finisher (No Measure)
50 Hollow plate transfers FOR FORM
focus one keeping shoulders/feet off the ground. Make sure legs are fully extended. Slow control is key.
4 Min Cap
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