CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
3x Inch worms
5m Crab walk
10 x Single leg object dead-lifts each leg
Deadlift (15 Minutes 5 x 3 with 3 second eccentric )
3 Second eccentric lowering
As heavy as plates /form permit
Barbell Free Glutes and Hammies (No Measure)
3 Rounds
20 Elevated Hip Raises
20 Stiff Leg Deficit Object Deadlifts
20 Deficit object Deadlifts
20 Box Single Leg squats/ Pistols
23/04/2020 Interval Thursday (4 Rounds for reps)
4 x 4 Minute Rounds
200m Run/ 50 Mountain Climbers
15 Power Clean/ Object Clean
15 Burpees over bar/ Object
Max Effort V-ups/ Toes to bar
4 Minutes rest
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