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 16 (Time)

100 Hollow Rocks

Every Break in Reps complete 10 Plank Side reach

6 Minute Cap

Strict Knees to Elbows Skill (AMRAP – Reps)

5 Minutes Max effort Strict knees to elbows

* Every Break complete a 10m Lunge walk*

25/02/2020 (AMRAP – Rounds and Reps)

12 Minute Ascending Ladder

3 Push-ups/ Strict Handstand Push-ups (rx+)

3 Deadlifts 90/60 kg (120/80 kg RX+)

10 Burpees

6 Push-ups/ Strict Handstand Push-ups (rx+)

6 Deadlifts

10 Burpees

* Increase Handstands and Deadlifts by x3 each round. Burpees remain at 10*