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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