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
Back Squat (5 X 3- 80%)
11/6/26 (Time ↓ Shorter is Better)
3 rounds
25 Hang Power Clean and press 40/30kg
100 Double Unders
10 min Cap
Rest 2 min
2km run or row
2k Row (Time ↓ Shorter is Better)
Max Effort 2k Row
5k Ride (Time ↓ Shorter is Better)
2k Run (Time ↓ Shorter is Better)
2 km run
Or row
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