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
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Weight 43/30 kg
Rowing Rounds (3 Rounds for reps)
3 x 3 minute Rounds
12/8 Calories Row
20 m Ball Carry
Max Power Snatch 50/35kg
Rest 3 minute
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