CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Banded Shoulder mobility
30 Sec Kettlebell Behind neck front rack Opener each side
1 min Kettlebell Hold passive squat
3x
5 V-ups
3 Long arm push back on rig into 3 Kip Pike SNAPPY
5 Squats
Toes-To-Bar (Last one! Final emom unbroken sets)
Front Squat (15 minutes 1 X 4)
FIKA workout (Time)
For Time
4 rounds
400m Run
4 Cleans @ 75% of 4RM squat
16 Minute Cap
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