CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
3x with kettlebell
10 Each side weighted calf raise
5 each side soleus raise
1 Minute iron Chair
5 Laps forwards and backwards jog
Core strength and power (Weight)
3 sets
10 parallete/ Box Shoot through
10 weighted knee raises
20m backwards sled pull heavy
7/10/26cap (Time)
500m run
30 power snatch 40/30kg
5 rope climbs/20 hard supine ring rows
1000m run
5 rope climbs/20 hard supine ring row
30 power clean and jerk
500m run
If you don’t want to snatch do two lots of power cleans
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