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 (20 Minutes 3x 4 @ 80 % & 2 X 4 @ 85 %)
Rowing Heavy (3 Rounds for calories)
3 Rounds @ 60% of Front Squat
In 4 Minutes
10 Hang Power Clean
10 Thrusters
@ 2 Minute mark
Max effort Cal row
Rest 4 Minutes
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