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
Strict Toes-To-Bar (4 Minutes Max Effort)
Every Break Complete 10 Jumping Squats
23/09/2020 (4 Rounds for reps)
4 x 4 Minute Intervals
15/10 Calorie Bike
8 Ring Muscle Ups/ 16 Kettlebell Swings 24/16kg
50m Ball Carry 70/45kg (round roller doors and back)
Max Effort Rope Climbs
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