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 20 (AMRAP – Reps)
In 6 Minutes 2 Rounds
20 Plank Jump Outs
20 Bicycle Crunches
20 Hollow Rocks
20 Knees together Sit-ups
After 2 Rounds Max Effort Gymnastics crunches
05/08/2020 (Time)
5 Rounds
10 Deadlifts 100/70kg
200m Run
20 Med-ball Cleans 9/7kg
400m Run
25 Minute Cap
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