CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Minutes banded hip distractions
2x
10x Lunge and reach
10x Hip Sweepers
10x Jumping Squats focus on explosive power
Thruster (work up to a Heavy 3RM from floor)
12 Minutes
12/01/2018 (Time)
In partners 30 rounds
5 toes to bar/ 3 bar muscle ups (Rx+)
1 bear complex 70/50kg ( 80/55kg Rx+)
5 burpees over bar
Then 100 ball pass sit-ups
30 minute cap
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