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)
Burpees
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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