CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Minutes Hip Mobility
3x
10 x banded Monster walks
10 x Kang Squats
10 x Kosak Squats
20 Second passive hang from rig
Back Squat (20 Minutes – 8 x 2)
2 x 2 – 70 %
2 x 2- 80 %
2 x 2 – 90%
2 x 2- 75 %
Load score for 90% weight
03/12/19- Filthy 150 bar squat (Time)
21- 15- 9
Bar Muscle-ups/ Strict Pull-ups
Back Squats off floor 90/60kg
20 Minute Cap
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
Categories: Uncategorized
Leave a Reply