CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
60 x Shoulder rotations each side
2 x Minutes Hip Mobility
3 x ( Round 3 with barbell)
5 x Shrug
5 x High Hang Snatch
5 x power Snatch
5 x Overhead Squats
5 x Snatch
Snatch (10 EMOM)
1x snatch mid thigh
1x snatch below the knee
1x snatch
Work to a heavy
Partner Friday (AMRAP – Rounds and Reps)
In partners 20 Minute AMRAP
50 Push-Press 40/30 kg
50 Burpee Box Jump Overs 20″
50 Hang Power Clean
50 Kettle-bell Swings 32/24 kg
Partner A Works While Partner B completes a 150m Run. Carry on work where Partner A left off.
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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