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
Thruster rum warm up (No Measure)
3x
10 x Shoulder taps
5 x Power Cleans
5 x Front Squats
5 x Thrusters
20 x Calf Pumps
25/09/2019- Partner complex run (Time)
In Partners
400m Run together
then 30 Rounds (1 for 1)
3 Power Cleans
2 front Squats
1 Thruster 60/40kg
400m Run together
Then Spend remaining time to find a heavy 1 Rep Squat Clean under fatigue
35 Minute Cap
Squat Clean (1 x 1)
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