CrossFit D.E.C.K – CrossFit
Mobilites with birddog (No Measure)
5 controlled spins each way
Wrists
Elbows
Shoulders
Waist
Knees
Ankles
3 Rounds
10 Second plank Right
10 Bird Dog (opposite arm & leg)
10 Second plank Left
10 Second hollow hold
10 Dead bugs
10 Slow controlled air squats
10 Second hold in bottom of squat
Back Squat (20 Minutes 5 x 5 – 80%)
Angry Helen (Time)
3 rounds
200m kettlebell suitcase carry 32/24
20 chest to bar pull-ups
15 kettlebell swings
10 bar muscle ups/strict pull-ups
400m run
25 Minute Cap
Categories: Uncategorized
Leave a Reply