CrossFit D.E.C.K – Midday Metcon
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
01/09/2019 midday metcon row squat (Time)
5 rounds
400m row
30 squats
20 Kettlebell swings
Categories: Uncategorized
Leave a Reply