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
5 Minutes of Fun (AMRAP – Rounds and Reps)
5 Rounds
5 Kettebell Swings 24/16kg
5 Kettlebell taters/ Goblets Squats
5 Burpee
5 minute cap
7/09/2020 Baby Giraffe (AMRAP – Rounds and Reps)
12 Minute AMRAP
200 m Run
20 Wallball 9/7kg
20 m front rack Lunge 2×16/12kg
4.30 class only Taylor and Dan (Time)
In pairs
80 deadlift 60/40kg
80 pull-ups
60 deadlift 80/55kg
60 chest to bar
40 deadlift 100/70kg
40 bar muscle up
150 cal ride (5 Burpee’s each every change of pair)
30 minute cap
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