CrossFit – Sat, Jun 27aw

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

Pinch grip challenge (Time)

Who can hold two plates for the longest?

2x 15/10kg

Back Squat (5 x 3 – 70% 2 second active Pause )

27/6/26 (Time)

In Pairs

10 Wall Climbs/ 20 Push ups each

50 Back Squats from floor 40/30kg

8 wall Climbs/ 16 Push ups each

40 Back Squats

6 Wall Climbs/ 12 Push ups each

30 Back Squats

4 Wall Climbs/ 8 Push ups each

20 Back Squats

2 Wall Climbs/ 4 Push Ups each

10 Back Squats

Then together

1km run / row each

Courage, Commitment, Community.

CrossFit – Sat, Jun 27aw

CrossFit – Sat, Jun 27aw

CrossFit D.E.C.K – CrossFit

Squat warm-up (No Measure)

Pinch grip challenge (Time)

Back Squat (5 x 3 – 70% 2 second active Pause )

27/6/26 (Time)