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 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

Strict Toes-To-Bar (6 Minute alt EMOM)

Strict Pull up (6 Minute Alt EMOM)

Strict Pull up

06/01/2020- Happy Birthday Old man Radford (AMRAP – Rounds and Reps)

15 Minute AMRAP

400m Run

30 Kettlebell Swings

20 Kettlebell Reverse Lunges

15 Burpee Box Jumps 24/20″

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

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

Scorpians