CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrist spins
Elbows turns
Shoulder circles
Hip circles
Knee circles
Ankle flips
Warm-up (No Measure)
3 x
8 x Jumping Jacks
5 x Split Squat (split Jerk stance)
5 x Split Jerk (pause on dip/ Pause on catch)
10 x Scorpians
Split Jerk (20 Minutes 6 x 2 – 80 %)
Linchpin Burpomania (Time)
50 Burpee single arm devil swings 22.5/15kg
50 Burpee Box Jump Overs 24/20″
50 Burpees
* rest 1 Minute between each movement*
25 Minute Cap
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