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

Deadlift (12 Minutes 3 x 10 )

Find your heavy set of 10 WITH good form.

Once fairly warm use sets 1 and 2 as a warm up into your heavy.

12 Minutes Barbell Free Buns and Ham (No Measure)

3 x

10 Single Leg Object Deadlift each side

10 Hamstring curls with feet on ball/ foam roller/ walk in walk outs (Similar position to elevated hip raises except use object to roll in and out)

20 Object slow controlled sumo-deadlift focus on glute and object path (deficit if possible)

14/05/2020 (4 Rounds for reps)

4 x 4 Minute Rounds

20 Box jumps 20/24″

40m Object Carry

50 Fast feet taps to object

Max effort Kettlebell Swings