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07/07/2020

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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 23 (AMRAP – Reps)

2 Rounds

20 Plank Jumps

15 V-ups

20 Alternating Gymnastics Crunches

15 Hollow Rocks

20 Alternating Side plank reach/ plank shoulder taps

If complete max effort V hold Flutter kicks

07/07/2020 (4 Rounds for reps)

4 x 4 Minute Intervals

15/10 Calorie Row

20 Deadlifts 60/40kg

20 Sit-ups

Max Effort Kettlebell Swings 24/16kg

Rest 4 Minutes

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

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

Scorpians

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