CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 x Frog bridges
10 x Good mornings
10 x Split squat each leg
Seal pose and fist pumps mandatory for maximum fun.
Extra points for wearing wacky socks.
Deadlift (15 minutes 6 X 2 – 80% )
Deadlifts or DANlifts
Maximum fun- happy birthday Dan (3 Rounds for reps)
3 x 4 minute intervals : 4 minutes rest
15/10 calories row
15 power cleans 50/35kg
15 kettlebell swings 24/16kg
Max effort double Danbell thrusters 2 x 22.5/15kg
Rx+ for double happiness fists (underhand grip)
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