CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Ankle and hip mobility
3x
5 Kang Squats
5 Squats
1 Min Wall Sit
Back Squat (4 x 4 – 80%)
Service cup 2ish (2 Rounds for reps)
In 8 minutes
20m dumbbell suitcase lunge 22.5/15kg
20 pull-ups
15m goblet lunge- bell in front
15 chest to bar Pull-Ups
10m overhead lunge
Max effort bar muscle ups/ Strict Pull-Ups
Rest 4 min
Repeat
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