CrossFit – Sat, Jun 27aw

CrossFit D.E.C.K – CrossFit

Squat warm-up (No Measure)

5 minutes ankle mobility

3x

10 each side single leg glute bridge

5 e/s Mountain Climbers with reach

40s active bottom of squat hold

Pinch grip challenge (Time)

Who can hold two plates for the longest?

2x 15/10kg

Back Squat (5 x 3 – 70% 2 second active Pause )

27/6/26 (Time)

In Pairs

50 Push ups / 10 Wall Climbs

50 Kettlebell Swing 24/16kg

50 Kettlebell Goblet Squat 24/16kg

40 Push ups / 8 Wall Climbs

40 Kettlebell Swing 24/16kg

40 Kettlebell Goblet Squat 24/16kg

30 Push ups / 6 Wall Climbs

30 Kettlebell Swing 24/16kg

30 Kettlebell Goblet Squat 24/16kg

20Push ups / 4 Wall Climbs

20 Kettlebell Swing 24/16kg

20 Kettlebell Goblet Squat 24/16kg

10 Push Ups / 2 Wall Climbs

10 Kettlebell Swing 24/16kg

10 Kettlebell Goblet Squat 24/16kg

Then together

1km run / row each

Courage, Commitment, Community.