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
Bench Press (15 Minutes 3 x 5 @85%)
Saturday Shuttle (AMRAP – Rounds and Reps)
20 Minute AMRAP
Partner workout
One for one
10 m Shuttle run
10 Hang Dumbbell Cluster 22.5/15kg
10 m Waiters Carry
( every 10 Rounds 100 Air Squats )
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