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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

Anywhere anytime Tabata 5 (AMRAP – Reps)


Score is lowest number achieved

Bench Press (15 Minutes 4 x 4 – 80 %)

20/03/2020 (AMRAP – Rounds and Reps)

16 minute AMRAP

6 Ring muscle ups/ 12 Toes to Rings

8 Deadlifts 80/60 kg

10 Box Jump overs 24/20″

200m Run


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