CrossFit D.E.C.K – Midday Metcon
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
08/07/2019 (AMRAP – Rounds)
14 Minute EMOM
3 x
Min 1 – 20 Goblet Squats
Min 2 – 20 Russian Swings
Min 3 – 20 Single arm Kettlebell Push Press
Min 4 – 40 Mountain Climber
Min 5 – Rest
Ab Finisher 2 (No Measure)
10-1
v-ups
1 wall climb between reps focusing on hollow positioning
For QUALITY
6 Min cap
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
Leave a Reply