CrossFit D.E.C.K – CrossFit
Squat warm up (No Measure)
5 min Ankle Mobility
10 Good mornings
10 Air Squat
30 sec Inch Worms
Three squat warm up (No Measure)
3 x
5 Squats toes forward
5 Squats toes in
5 Squats toes out
Hatch Cycle Front Squat (week – 11)
5 reps 60%
5 reps 70%
5 reps 75%
5 reps 75%
Hatch Cycle Back Squat (week – 11)
5 reps 60%
3 reps 70%
2 reps 80%
2 reps 90%
1 rep 95%
1 rep 105%
2017 regionalsist (Time)
For Time
Ride 20/15 cals
15 Burpee Box jump overs 24/20inch
10 Ball Cleans 70/45 kg
6 Min cap
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