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 44 (AMRAP – Reps)
6 Minutes : 2 Rounds
20 Weighted Floor Sweepers
20 Plank Up-downs
20 Marching V-ups
20 Second Left Side Plank
20 Second Right Side Plank
Max Effort V-ups
09/09/2020 (Time)
In Partners 10 Rounds
150m Run together
20 Thrusters 40/30kg
30 Minute Cap
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