CrossFit – Mon, 21 Sep

CrossFit D.E.C.K – CrossFit

Squat warm-up (No Measure)

5 minutes ankle mobility

3x

10 each side single leg glute bridge

5 e/s Mountain Climbers with reach

40s active bottom of squat hold

Front Squat (3 x 6 – 70%)

16/9/26 (Time)

75 double unders

15 Hang power cleans 65/45kg

25 chest to bar Pull-Ups

75 double unders

15 push jerk

25 chest to bar Pull-Ups

75 double unders

15 power clean and jerk

25 chest to bar Pull-Ups/ bar muscle ups (Rx+)

The Daily Dose #2 (Checkmark)

6 minutes

1 minute each arm barbell smash

1 minute each side foot smash with lacrosse ball

1 minute each side lat foam roll wind down to glutes

Courage, Commitment, Community.