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

Ab 11 (AMRAP – Reps)

2 rounds

30 v-hold flutter kicks

15 v-ups

30 plank hold taps

15 hollow rocks

30 alternating single leg tuck

Then max reps

Sit-ups

6 min cap

Gymnastics Skill (No Measure)

9 Minute EMOM – Pick number to hold per movement

Minute 1: Max time L sit hold

Minute 2: Stadler leg lifts

Minute 3: Donkey Kicks / handstand hold for time

21/04/2020 (3 Rounds for reps)

14 Minute EMOM

Min 1: 20m Object Carry/ 40 Second object hold

Minute 2: 10 Front Squats

Minute 3: 20m Handstand Walk/ 40 Second Handstand hold against wall / plank hold

Minute 4: 10 Pull-ups/ Bent over rows

Minute 5: Rest

After each set perform max effort Double Unders/ Skips/ Lat Jumps/ plate jumps/ Mountain Climbers