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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 13 (AMRAP – Rounds and Reps)

6 minute AMRAP

10 alternating leg crunches

10 plank taps

10 lizard legs

10 gymnastics crunches

Tuesday at home (AMRAP – Rounds and Reps)

10 Minutes AMRAP

10 Donkey Kicks

10m Walking Lunge

10 Shoot Through

10m Broad Jump

Optional (Back Pack)

800m Run (Time)

Max Effort 800m Run


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