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

Box warm up 2 (No Measure)

3 x

30 sec box hip stretch

30 sec kettle bell hang

30 sec lateral box step over

Ab 3 (No Measure)

2 rounds for quality

15 hollow rocks

15 v-ups

30 sit-ups

30 second plank

6 minute cap

12/07/2019 running rounds (5 Rounds for reps)

5 Rounds

In 3 Minutes

10 Strict Hand Stand Push ups

10 Dumbbell Step ups

Run 200 m

Max Effort Hang Dumbbell Snatch

Rest 3 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