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
Toes-To-Bar (Every 30 sec Pick a rep No. and hold for 3 Min)
Strict Pull up (Every 30 sec Pick a rep No. and hold for 3 Min)
Strict Pull up
11/10/2019 Bikes Rings and Jerks (3 Rounds for reps)
3 Rounds
In 4 Minutes
Ride 15/10 Cals
10 Muscle ups or Strict Pull ups
Max Effort Clean and Jerks 80/55 kg
Rest 4 Minutes
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