CrossFit D.E.C.K – CrossFit
Squat warm up (No Measure)
5 min Ankle Mobility
10 Good mornings
10 Air Squat
30 sec Inch Worms
Squat relay (No Measure)
In 2 Teams
Max effort Squats in 5 Minutes
In relay
10m Run
5 Goblet Squats 10/7 kg in barrier
10m Run
Pause Back Squat (15 Minutes 3 x 3 @ 70%)
All 3 reps
2 second pause @parallel
2 second pause @ bottom
Then stand
Ali J (Time)
In Partners
5 Rounds each
20 Back squats 60/40kg
400m Run
Start on different movement and can’t move on to next movement till both partners have finished
20 minute cap
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