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
26/08/2020 Ab 40 (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Hollow Rocks
10 Floor Thrusters/ Plank Transfers
10 V-ups
10 Plank Walk Outs / Shoulder taps
Partners in Grime (Time)
In Pairs
100 Kettlebell Front rack lunges
200m Run
100 Handstand Push-ups
200m Run
100 Kettlebell Power Clean and Jerk
200m Run
100 Burpee box Jumps 24/20″
200m Run
100 Single Arm Kettlebell Thrusters
200m Run
25 Rope climbs
35 Minute cap
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