CrossFit D.E.C.K – CrossFit
Air squat warm up (No Measure)
2x
30 Sec Bottom of Squat
30 sec Air Squat
30 sec Inch Worms
01/08/2017 EMOM Wall push (5 Rounds for reps)
10 minutes
5 Rounds every 90 sec work 30 sec rest
In 90 seconds Complete
15 Wallballs then max effott Push ups
rest 30 seconds
20 minutes for squats
Back Squat (15 Minutes 2 x 5 @75%)
Push Jerk (10 Minutes 3 x 3)
work to heavy and hold for 3 sets total
1 x BTN Push jerk hold 3 secs catch and in lock out
2 x Push Jerk
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