CrossFit D.E.C.K – CrossFit
Squat Warm up (No Measure)
3 x 30sec on each
Air squats
Sansom Stretch
Top of the push up
then
100m run
Back Squat (16 Minutes 2 x 2 @ 90%)
Stellas WOD (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Push ups
10 Burpee Pull up
10 Jumping Squats
400m Run x 4 (4 Rounds for time)
4 Rounds for time
Every 4 mins Run 400m
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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