CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

Tabata Alternating

Active Bottom of the Squat Hold

Squats

Back Squat (15 Minutes- 6 x 3 with Pause )

Come to a full active stop at bottom of squat

Either Build to a heavy set if you have lots of weights available or hold all sets at the same working weight.

Barbell Free Leg Burner (No Measure)

3 Rounds

10 Object Squats. 3 seconds down. 2 second pause. 3 seconds up

20 Weighted Reverse Lunges – Deficit optional. ( 10 on one side then swap)

20 Quad Burners (kneeling to parallel active squat then back to kneeling- complete 10 with one leg leading then swap)

27/05/2020 (AMRAP – Rounds and Reps)

15 Minute AMRAP

buy in

10-1

Jumping Squats

Jumping Lunges

then AMRAP in remaining time

20 Dumbbell/ Kettlebell Snatch/ Object ground to overhead

20 Dumbbell/ Kettlebell/ Object Step ups/ (if no box) Lunges

200m Run/ 100 Feet taps

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians