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 3 x 3 @ 80%)
Snatch Warm-up 2 (No Measure)
3x
10 Snatch shrug
10 Hang Muscle Snatch
10 Power Snatch
04/10/2018 The Camel (Time)
For Time
15 – 12 – 9
Toes to bar
Power Snatch 70/45 kg
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