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
Football Row (AMRAP – Reps)
For Reps 2 minutes
Row 300m
Then Max Burpee
19/09/2019 (Time)
In Partners
50 Handstand Push-up buy in
then 10 Rounds
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead 70/50kg
*Partner A works While Partner B completes 15 Box Jump overs*
50 Handstand Push-up Buy out
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