CrossFit D.E.C.K – CrossFit
Squat Warm Up (No Measure)
30 Seconds bottom of the Squat mobility
10 x 1 Legged Kettle-bell Deadlifts
10 x Frog to extension
10 x Cossack Squats with light Kettle-bell
Front Squat (20 Minute 5 x 3 @ 80%)
Bikes Friday (4 Rounds for reps)
4 Rounds
In 3 Minutes
12/8 Cal Ride
12 Push up
12 Sit ups
Max Effort Squat Clean 70/45 kg
Rest 3 Minutes
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