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CrossFit D.E.C.K – CrossFit

Mobilities (No Measure)

Wrist spins

Elbows turns

Shoulder circles

Hip circles

Knee circles

Ankle flips

Ab 23 (AMRAP – Reps)

2 Rounds

20 Plank Jumps

15 V-ups

20 Alternating Gymnastics Crunches

15 Hollow Rocks

20 Alternating Side plank reach/ plank shoulder taps

If complete max effort V hold Flutter kicks

20/05/2020 Gymnastics Skills (3 Rounds for reps)

9 Minute EMOM:

Minute 1: Donkey Kicks/ Handstand hold

Minute 2: Stadler leg lifts

Minute 3: Russian Push-ups/ Plank to top of push up transfers

20/05/2020 (Time)

50 V-ups/ Toes to bar/ Toes to rings

40 Back Squats/ Object Squats

30 Strict Handstand Push-ups/ Box Pike/ Floor Pike/ Push-ups

20 Front Squats/ Object Squats

10 Wall Climbs/ Russian Push-ups/ x 2 Push-ups


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