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
Med ball warm up (No Measure)
3x
30 sec Top of Push up
30 sec Bottom of Squat with Med ball
30 sec Jumping Jacks
11/03/2015 3 Member Team Workout (3 Rounds for reps)
Teams of 3
3 rounds
5 Minute Clock in a Train
20 Cal Row/Ride
15 Burpees
10 m Walking lunge
Max Effort Wall ball
Rest 5 Minutes
Rotate Leader every Round
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