CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Alternating Tabata
Kang Squats
Hollow Hold
Back Squat (15 Minutes 4 x 5 with 3 Second Hold)
Barbell Free Legs and Buns- 15 Minutes (No Measure)
3 Rounds
10 Object squats with a 3 second hold. Explosive up
10 Each leg weighted Bulgarian Split Squats / Split Squats with elevated back leg (Slow and Controlled)
20 Elevated Hip Thursts
1 Minute Wall Sit
30/04/2020 Iso (3 Rounds for reps)
3 x 5 Minute AMRAPS
6 Power Snatch/ Dumbbell/ kettlebell/ Object ground to overhead
12 Jumping Squats
6 Clusters / Dumbbell/ Kettlebell/ Object
12 Jumping Lunges
Rest 3 Minutes between AMRAPS
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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