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 Challenge 2 (Time)
5 Rounds
10 Hollow Rocks
10 V-ups
30 Second bottom of squat plate hold
6 Minute cap
13/11/2019 Push Pull (Time)
5 Rounds for time
5 Strict Pull ups
10 Handstand Push ups
20 Dumbbell Snatch 22.5/15 kg
20 min cap
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