CrossFit D.E.C.K – CrossFit
Hip warm up (No Measure)
3 Rounds
10 Scorpions
10 Left leg hip Pulse
10 Right leg Hip Pulse
30 Sec Glute Bridge
Stand up Speak out Stop it (Time)
With a Partner complete each at same time
30 Power Clean And Jerk 60 /40 kg
Run 400m
21 Kettle Bell Swing 24 /16 kg
12 Pull ups
Run 400m
15 Overhead Squats 60 / 40 kg
Run 400m
15 Thrusters 60 / 40 kg
15 Pull ups
400m Run
50 Doulbe Unders
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