CrossFit D.E.C.K – CrossFit
Get Low warm up (No Measure)
3x
30 Second Sampson Stretch
10x hip Sweepers
30 Second bottom of the Squat
Back Squat (5-4-3-2-1)
x5-75%
x4-80%
X3- 85%
X2- 90%
X1- heavy
Crossfit.com open prep 171128 (Time)
3 Rounds
400m Run
12 Power snatch 50/35kg
6 ring muscle Ups
18 Minute Cap
Tabata Ab-cessory work (AMRAP – Reps)
Alternate between
Sit-ups
Gymnastics Crunches
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