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
Strict Toes-To-Bar (6 Minute alternating EMOM)
Hold same number across all sets
Strict Pull-ups- 6 Minute alternating EMOM (3 Rounds for reps)
Hold same number across all sets
27/11/2018 The Sixty’s (Time)
For Time
60 handstand push-ups
60 Kettle-bell Swings 24/16kg
60 Push Press 40/30kg
60 Burpees Over Bar
*at the top of every 3 Minutes complete 10 Chest to bar Pull-ups- carry on where left off*
24 Minute Time Cap
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