CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Ankle/ Hip/ Quad Mobility
Isometric Core Stability/ Glute and Quads (No Measure)
3 x 40 Seconds work: 10 Seconds rest
Plank Hold
Iron Chair
Back Squat (5 x 2 – 85 %)
15/05/2015 (AMRAP – Rounds and Reps)
10 minute AMRAP
5 Power snatch 40/30kg
5 Over head squat 40/30kg
5 Burpee
800m Run (Time)
Max Effort 800m Run
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