CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Alternating Tabata
Hollow Hold
Push up to plank Transfers
Gymnastics Skills 2 (3 Rounds for reps)
9 Minute EMOM alternating
3 rounds
1 min Stadler leg lifts to plate/ object
1 min Donkey Kicks/ Handstand Hold for seconds
1 min L- Sit Hold between two objects (aim for same time each round seconds will be reps)
* For each movement pick a number you can hold for 3 rounds*
06/04/2020 Monday at home (Time)
2 Rounds
50 Squat Cleans (very light) / Med-ball Cleans/ Object Cleans
50 v-ups
50 Push Press/ Object press (25 each arm)
50 Bent Over Rows/ Object Rows/ Ring Rows/ Pull-ups (if Rig)
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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