CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
30 seconds Banded monster walks
30 seconds Banded good mornings
30 seconds glute bridge
Deadlift (5 x 3 – 70 %)
15 minutes
Saturday push-pull-squat (Time)
10-8-6-4-2
Squat cleans 70/50kg
Bar muscle ups/X2 push-ups
100 double Unders
21-15-9
Chest to bar pull-ups
Deadlifts 80/55kg
20 minute cap
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