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
Ab 10 (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Sit-ups
10 Gymnastics Crunches
Toes-To-Bar (Every 30 sec Pick a rep No. and hold for 3 Min)
Strict Pull up (Every 30 sec Pick a rep No. and hold for 3 Min)
Strict Pull up
02/09/2019 (AMRAP – Rounds and Reps)
16 Minute Partner AMRAP
30 Kettle-bell Swing 24/16kg
30 Kettle-bell Front rack lunges
30 Pull-ups
30 Burpees
200m run
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