CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Ankle/ Hip Mobility
3x
10 Kang Squats
10 Cossack squats
3 Jefferson Inchworms
Back Squat (15 Minutes – Stamina Squats 5 Sets)
2 Front Squats
4 Back Squats
If you have a rack rerack between front and back. If no rack go a weight that will allow you to jerk bar to back.
Barbell Free Stamina (No Measure)
3 Sets
5 x Slow controlled Weighted Squats with a 2 Second pause at bottom
5 x Weighted Squats
5 x Weighted Reverse Lunge Left leg
5 x Weighted Reverse Lunge Right Leg
Drop weight and immediately complete
10 Quad Burners each leg or a 1 Minute Wall Sit
10/06/2020 (Time)
10-1
Thrusters
Burpee Box Jump/ Tuck Jump
1-10
Power Snatch/ Object ground to overhead
Burpee Over Bar/ Object
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