CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Ankle/ Hip/ Back/ Quad Mobility
2 x
10 Slow Controlled Squat into 10 Jumping Squat
Back Squat (20 Minutes 6 x 1 @ 90%)
15/11/2020 (4 Rounds for reps)
4 x 4 Minute Alternating Rounds
Rounds 1 + 3
20 Burpees
15 Bar Muscle Ups/ 30 single arm plank Rows
Max Effort Push Jerk 60/40kg
Rounds 2 + 4
60 Double Unders
30 Handstand Push-ups
Max Effort hang power clean
Rest 2 Minutes Between Rounds
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