CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10x good mornings
5x power snatch
5x overhead squat
5x snatch
10x arch to hollows
Then work to specific movements
31/08/19 pairs lift and swing (Time)
In partners
40 Calorie row/ 30 Calorie ride
12 rounds (1 for 1)
4 bar muscle ups/strict pull-ups
4 snatch 60/40kg
Then 40-30-20
Handstand push-ups
pull-ups
Deadlifts 80/55kg
40 calorie row/ 30 calorie ride
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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