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 (2 x 2 Minutes Max effort ( alternating ))
Ring Dips (2 x 2 Minutes Max effort ( alternating ))
5 Rounds For Time (5 Rounds for reps)
5 Rounds
In 3 Minutes
Run 200m
10 Toe to Bar
10 Alternating Dumbbell Snatch 22.5/15 kg
Max Effort Single arm Thrusters
Rest 1 minute
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