CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Hollow Rocks
10 Kang Squats
10 Single Leg Glute Bridge (5 each leg)
6x Hip Sweepers
Front Squat (20 Minutes 5 x 3 @ 60%)
5 sec pause at bottom for all 3 reps
Partner Karen(ish) (Time)
In Partners
20-10
Wall-balls unbroken
Partner A works while B counts then swap
22 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
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