CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
5 Each side Mountain Climber with reach
30 Seconds bottom of squat with object
10 Kang Squats
Back Squat (15 Minutes 6 x 2 – tempo + 1 )
First squat 3 Seconds down 3 Seonds up Slow and controlled.
Second Squat normal.
Ideally all at same weight.
Barbell Free Leg Build (Weight)
3 Rounds
5 x 10 Object Squats ( 1 for 1 tempo and normal. i.e. Squat 1= slow and controlled. Squat 2= normal timing. Squat 3= slow and controlled..etc)
Super-set each set with 20 x weighted Bulgarian Split squats (10 each leg. All on one side then swap)
11/05/2020 (AMRAP – Reps)
19 Minute EMOM (4 Rounds)
Minute 1: 10 Power clean/ Object ground to shouder
Minute 2: 20 Object Squats
Minute 3: 10 Push Press/ Object Press
Minute 4: 20 Deadlifts
Minute 5: Rest
After each movement complete Max effort Mountain climbers
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