CrossFit D.E.C.K – CrossFit
Mobilites with birddog (No Measure)
5 controlled spins each way
Wrists
Elbows
Shoulders
Waist
Knees
Ankles
3 Rounds
10 Second plank Right
10 Bird Dog (opposite arm & leg)
10 Second plank Left
10 Second hollow hold
10 Dead bugs
10 Slow controlled air squats
10 Second hold in bottom of squat
Front Squat (15 Minutes 3 x 5 @70%)
Muscle up and Clean (Time)
8 Rounds for time
4 Bar Muscle up or 8 Push ups
2 Squat Cleans increacing weight each round
55% – 60% – 65% – 70% – 75% – 80% – 85% – 90%
Clean
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