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
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
8 Minute Cap
19/02/2020 (Time)
In Partners
100 Double Kettlebell Cleans 2 x 24/16 kg
200m Run
100 Double Kettlebell Push-press
400m Run
100 x 5m Laps Farmers carry
800m Run
then 100 Synchro Kettlebell Swings together
30 Minute Cap
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