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
Floor hip warm up (No Measure)
3x
1 min floor hip sweepers
1 min couch stretch
1 min eagles
Death march (No Measure)
3 x 20 Meter death march 20/10kg
Friendly Fran Games Event 1 (Time)
3 Rounds For Time
21 Thrusters 50/35kg
21 Chest to bar pull-ups
20 minute cap
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