CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 1/2 Lunge hold with strict press (5 each side) Press with same arm as extended knee
10 Good mornings
10 slow controlled eccentric squat explosive up
Clean (8 min EMOM)
Start very light build to a heavy set of 2 . RESET reps.
Barbell Free Leg Burn (AMRAP – Reps)
8 Minute EMOM
7 Weighted Squats
7 Air Squats
7 Jumping Squats
Happy Birthday Adam- May the forth be with you (3 Rounds for reps)
14 Minute EMOM
Min 1: 10 Front Squats
Min 2: 20m Handstand Walk/ 40 Second Handstand hold or overhead hold
Min 3: 10 Push Press
Min 4: 20 Hollow Rocks
Min 5: Rest
After each movement complete max effort burpees
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