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 10 (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Sit-ups
10 Gymnastics Crunches
Pull Push Build (AMRAP – Rounds and Reps)
20 Minute AMRAP
4 Rounds
10 Pull-ups
10 Push Jerk 50/35 kg
3 Rounds
10 Chest to bar
10 Push Jerk 60/40 kg
2 Rounds
10 Bar Muscle ups
10 Push Jerk 70/45 kg
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
Leave a Reply