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
Ring Warm up (No Measure)
3 x
Ring support 15 seconds
Progression: Banded holds
3 x
Bar tuck pull to invert x 5
Progression: Heels to bum – knees to chest
01/10/2015 10 min 10 pull ball box (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Pull up
10 Wall ball 10 / 7 kg
10 Box jump 24 /20 inch
Rest 5 Minutes
03/02/2017 10 min (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Burpee
10 Push press 40/30kg
15 Air squats
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