CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Alternating Tabata
Hollow Hold
Cross Climbers
Strength (Weight)
Option A: No Equipment
5 x 1 Minute Wall Sit Hold (or do your best)
* Rest 1 Minute*
Optional extra to hold odd objects in front rack position or in suitcase hold
Option B: Barbell/ Kettlebell/ Dumbbell
Light: (kettlebell/ Dumbbells) 5 x 10 Tempo Squats. 3 Seconds down. 3 Seconds hold. Speed out of bottom.
Medium: (Minimal plates) 3 x 10 Tempo Back Squats. 3 Seconds down. 3 Seconds hold. Power out of the bottom.
Heavy: 3 x 10 Back Squats. Build to a heavy set.
28/03/2020 Iso Wod 7 Barbell Option (Time)
5 Rounds
10 Clusters
10 Burpees over Bar
10 Bent Over Rows
200m Run / 60 Skips/ 50 Mountain Climbers
Watch Demo Video for Dumbbell/ Kettlebell/ Odd Object options
20 Minute cap
30/02/2020- Iso Wod 7 Bodyweight Option (Time)
5 Rounds
10 Squats holding object in front
10 Push-ups
10 Burpees
20 Sit-ups
200m Run
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