CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 Glute walk outs or 20 Second Glute bridge
5m Duck walk
5 Inch Worms
Deadlift (12 Minutes- 3 x 8 )
As heavy as possible with plates available or 65%
Barbell Free Leg and Glutes (No Measure)
12 Minutes 3 Rounds
20 Slow controlled elevated Hip Raises
20 Single leg object Deadlifts (10 each side)
20 Deficit Reverse Lunges (10 each leg)
20 Deficit Object Deadlifts (both feet elevated on objects either side so bell/ kb/ backpack can stay close to the body . Drive hips low and keep glutes fired on the drive out)
16/04/2020 (5 Rounds for reps)
5 x 3 Minute Intervals : 3 Minutes Rest
50 Double Unders
20m Suitcase Carry / Odd Object at hip hold position / Beer Carton
20 Burpees
20m Ball Carry/ Odd object in hug position
Max Effort Sumo dead-lift High-pull with Kettlebell/ Dumbbell/ Barbell/ Backpack
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