CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Alternating Tabata
Hollow Hold
Cross Climbers
Static warm up (No Measure)
6 Minutes’
30 sec Bird Dog Hold one side
30 sec Bird Dog Hold other side
30 sec Bird Dog Hold ( on toes )
30 sec Bird Dog Hold ( on toes )
30 Sec Right Leg Glute Bridge Hold
30 Sec Left Leg Glute Bridge Hold
30 Sec Right Leg Glute Bridge Hold
30 Sec Left Leg Glute Bridge Hold
2 Mintues Iron Chair
At home Monday 2 (AMRAP – Rounds)
10 x 2 Minute Rounds
Burpees
10 Thrusters(single arm Weighted or object )
Round 1 – 5 Burpee
Round 2 – 6 Burpee
Round 3 -7 Burpee
etc Till Round 10 – 14 Burpee
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