CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 minutes hip/ ankle mobility
2x
10x Kang squats
10x kossak squats
10x alternating single leg glute bridges
10x slow bird dogs
Back Squat (4 x 2- 85 % )
20 Minutes
10/9/2019 Open Prep 1/ allstars 4 (3 Rounds for reps)
In 3 Minutes
20 Alternating dumbbell snatch 22.5/15kg
50 double unders
Max Effort Strict push-ups
* Rest 3 Minutes*
In 3 Minutes
20 Dumbbell clean and Jerk (10 each arm)
50 Double Unders
Max effort Handstand push-ups
*Rest 3 Minutes*
In 3 Minutes
20 dumbbell shoulder to overhead
50 double Unders
Max effort push-ups
Score is max effort reps
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