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
Back Squat (20 Minutes 5 x 4 @ 80 %)
5 Minute Burpee BOX (AMRAP – Reps)
5 Minutes Max Effort Burpee Box Jump 24/20inc
5 Minute Burpee BOX (AMRAP – Reps)
5 Minutes Max Effort Burpee Box Jump 24/20inc
5 minute AMRAP part B (AMRAP – Reps)
Max rope climbs
*Begin 2 minutes after finishing part A and work for 5 minutes on the running clock*
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