CrossFit D.E.C.K – CrossFit
Mobility Flow (No Measure)
60-60 Shoulder Rotations
10 Wall Angels
30 sec pec stretch either sides
Roll down in to 2x inch worms
3 way wrist press, back/side/forward
30 sec side squat with thoracic twist
1:1 Mountain climber: sit back to cat cow
One leg ankle press, knee over toes
Downward dog in to press through
Down Frog to Calf raise on to toes
Hip rolls while on hands & knees-right angles
3 10 sec glute bridge
Big Dub (Time)
For Time:
10 Wall climbs
30 OH squats 60/40kg
1600m Run
8 wall climbs
20 OH squats 75/50kg
800m Run
6 wall climbs
10 OH squats 90/70kg
400m Run
Scale to 3 : 1 push ups for wall climbs – Front Squats
35 Minute Cap
Categories: Uncategorized
Leave a Reply