CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Minutes Plate Mobility
then 2x
10x Hip Cars each leg
10x glute raises
10x Hip Lean and reach
Back Squat (2 x 1 – 90%)
1 x 3 – 70%
1 x 3- 75 %
2 x 2 – 80 %
2 x 2- 85 %
2 x 1 – 90%
27/08/19 thrust and pull (Time)
15-12-9
Thrusters 50/35kg
Chest to bar pull-ups
12-9-6
Thrusters 60/40kg
Ring muscle ups / strict pull-up + push-up
20 Min Cap
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