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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