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 17 (Time)
6 Rounds
10 Alternating single leg gymnastics Crunches
10 Hollow Rocks
6 Minute Cap
Strict toes to bar Skill (Max Effort)
4 Minutes Max Effort Strict toes to bar
*every break in reps complete a 100m Run
04/03/2020 (AMRAP – Rounds and Reps)
In Partners 20 Minute AMRAP
20 strict handstand push-ups/40 push-ups
30 hang power cleans 70/50kg
40 burpees
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