CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrist spins
Elbows turns
Shoulder circles
Hip circles
Knee circles
Ankle flips
Ab 16 (AMRAP – Reps)
in 6 Minutes 2 Rounds
15 V-ups
20 Plank Jumps
15 Hollow Rocks
20 Plank Hip Taps / Shoulder taps
15 Gymnastics Crunches
20 Knees together sit-ups
Max Effort alternating legs gymnastics crunches
Squat Clean (12 Minutes to find a heavy with 2 second pause)
Work up to a heavy squat clean with a 2 second pause in receiving position
12 Minutes Barbell Free Power (No Measure)
4 x
10 Weighted Elevated Hip Thrusts with a hold in top position
10 x Deficit Stiff leg deadlifts – controlled eccentric and explosive drive up
5 x Explosive Broad Jumps
5 x Explosive Tuck Jumps
*Leg drive focus*
13/05/2020 (Time)
5-10-15-20-15-10
Sumo Deadlift High-pull
Burpee Over Object
10-1
Jumping Squats
Jumping Lunges
Categories: Uncategorized
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