CrossFit D.E.C.K – CrossFit
Mobilites with birddog (No Measure)
5 controlled spins each way
Wrists
Elbows
Shoulders
Waist
Knees
Ankles
3 Rounds
10 Second plank Right
10 Bird Dog (opposite arm & leg)
10 Second plank Left
10 Second hollow hold
10 Dead bugs
10 Slow controlled air squats
10 Second hold in bottom of squat
Back Squat (20 Minutes 4 x 6 @ 75 %)
25/11/2019 Filthy Skips (Time)
For Time
160 Double Unders
24 One arm Dumbbell Lunge one 22.5/15 kg
24 One arm Thrusters 22.5/15 kg
24 One arm Dumbbell Lunge
24 One arm Thrusters
24 One arm Dumbbell Lunge
160 Double Unders
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