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 12 Pearce Abs (AMRAP – Reps)
in 6 Minutes
2x
30 Straight leg sit-ups moving left/centre/right
20 Hollow Rocks
30 alternating side plank reach
20 V-ups
in time remaining max effort alternating Single Leg Tucks
12/12/2019 (4 Rounds for reps)
4 x 4 Minute Intervals
Bike 15/10 Calories
10 Thrusters 40/30kg
10 Bar Muscle Ups/ Strict Knees to Elbow
Max Effort Double Dumbbell Devil Swings 2 x 22.5 / 15kg
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