CrossFit D.E.C.K – CrossFit
Covid Friendly Flow (No Measure)
30 Non weighted Bent over Y/T’s
30 Second Chest/shoulder/ hip opener each side
10 Floor facing Wall angles
3x Jefferson Curls
wrist mobilities
Mountain Climber with reach
Frog to crow
Cat camel
Hip CARS
Glute Bridge
Back Squat (15 Minutes – 3 x 8 Reps off Floor)
Warm up to working weight then hold all sets at the same weight. Load should be moderate.
17/06/2020 Barbell Free Leg Strength (Weight)
15 Minutes 3 Rounds
5 x Object Squats with 2 Second pause
5 x Object Squats
5 x Object reverse Lunges each leg
Immediately after Superset with
10 x Deficit Sumo Deadlifts focus on glute drive from bottom
17/ 06/ 2020 (Time)
21- 15- 9
Deadlift / Object Deadlift
Run 200m Between Rounds
21-15-9
Box Jumps/ Tuck Jumps
Run 200m Between Rounds
21-15-9
Pull-ups
Run 200m Between Rounds
20 minute cap
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