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 4 (Time)

2 Rounds for quality: Filly abs

30 Second hollow hold with light kettlebell

20 kettlebell double leg cross overs

30 plank alternating arm reach

20 gymnastics crunches

30 kettlebell Russian twists

6 Minute Cap

Shoulder Build

Find a number to hold for all 5 alternating sets of each movement .

Minute 1: Strict Handstand push-ups / Box Pike/ Seated strict press with object

Minute 2: Kipping Handstand Push-up/ Triceps Push-up

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Weights 102/70 kg

15 Minute Cap

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians