CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
bottom of the squat ankle hip mobility then
3 x
10 x Frog Bridges
10 x Kosak Squats (use light kettle-bell if you want)
10 x Kettlebell Windmills
then 2 x
5 x normal width push-ups
5 x wide width push-ups
5 x diamond push-ups
Power Lifting Total (Total Weight)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
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