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

Warm-up (No Measure)

3x

10 x Push-ups change width

10 x Good Mornings

10 x Eagles

Ab 11 (AMRAP – Reps)

2 rounds

30 v-hold flutter kicks

15 v-ups

30 plank hold taps

15 hollow rocks

30 alternating single leg tuck

Then max reps

Sit-ups

6 min cap

Bench Press (15 Minutes 6 x 3 @ 75%)

Goodbye Deb (Time)

800m run

30 kettlebell swings

16 burpee

54 Goblet Squats

800 m run

15 min cap
Deb Gaynor is leaving to travel Australia

30kg she has lost whilst at Crossfit Deck in

16 months, at the age of

54 years young

We will miss you

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians