CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
6m Crab Walk
6m Duck Walk
6m Emu Walk
Strength: Glutes and Quads (No Measure)
Not for time
3 Rounds
1 Minute (accumulated) Wall Sit (weight optional)
10 x Weighted Step ups Left Leg (Controlled)
10 x Weighted Step Ups Right Leg
20 x Stiff Leg Deadlifts/ Object lifts- focus on glutes and control
10 x Frog Bridges with Pause at top
WATCH DEMO VIDEO FOR INSTRUCTIONS!
01/04/2020 (3 Rounds for reps)
14 Minute EMOM
Min 1: 10 Power Cleans/ Odd Object Ground to Shoulder
Min 2: 15 Box Jumps/ Step Jumps/ Broad Jumps
Min 3: 10 Push Press/ Odd Object Shoulder to Overhead
Min 4: 15 Dips (box/ Chair/ Step/ Push-ups)
Min 5: Rest
After each Movement max burpee
Watch Demo Video for Reference
If you only have light equipment increase reps
01/04/2020 Sprint it like you meant it (Time)
5 x 200m Runs
* rest 1 Min between rounds*
Your score is time to complete all 5 including rest
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