CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata alternating
Single Leg dead-lift with light object
Elevated hip thrust/ Glute bridge
Front Squat (15 Minutes 10 RM )
BARBELL FREE
Build to a heavy 3 x 8
Use the heaviest objects you can find. 2 Second active pause at bottom.
Immediately after super-set with:
10 x Deficit Stiff leg dead-lifts (2 plates or objects either side for feet)
13/04/2020 (Time)
For Time
100 V-ups/ Toes to Rings/ Toes to bar
-every time you break –
5 x Object Ground to Overhead/ Power Clean and Jerk (more reps if super light object)
10 x Burpee Box Jump
20 x weighted lunge
Choose a variation of V – up movement that will let you get at least 10 reps out minimum. If you achieve less than 10 finish count to 10 and then complete penalty.
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