CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Side plank to reach
10 Kang Squats
10 Inchworms
Back Squat (15 Minutes – 8 Sets)
1 1/2 + 1 Squat
Rep 1 Pause at bottom, drive back to parall and pause. Back down, then up.
Rep 2 is normal
Ideally all at same weight
Barbell Free Legs 1/6/20 (Weight)
4 Rounds
5 x 1 1/2 Object Squats with 2 second pause at bottom
Super-set immediately after with 10 Bulgarian Split Squats each leg
01/06/2020 (Time)
30-20-10
Handstand Push-ups/ Push-ups
Box Jumps/ Tuck Jumps
Deadlifts/ Object lifts
Run 200m between each set/ 100 Feet taps to an object
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