CrossFit D.E.C.K – CrossFit
Squat Warm Up (No Measure)
3 x 30 Seconds bottom of the Squat mobility
then 3 x
10 x 1 Legged Kettle-bell Deadlifts
10 x Frog Bridges
10 x Kosak Squats with light Kettle-bell
Back Squat (5 x 5 – 65 % )
20 Minutes
Please stick to the percentages. These are meant to be light squats for a bit of volume before testing on Thursday.
18/12/2018 (Time)
3 Rounds
50 Goblet Squats 24/16kg
20 Push-ups / 10 Ring Muscle Ups (rx+)
5 Power Clean and Jerk 80/55kg
rx+ weight: 100/70kg
20 Minute Cap
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