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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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