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 23 (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Plank Jump Outs
10 Alternating Gymnastics crunches
10 Weighted Floor Sweepers
10 Knees together Sit-ups
29/07/2020 (Time)
5 Rounds
200m Run
20 Kettlebell Front Rack Lunge
20 Kettlebell Taters/ Goblet Squats
20 Kettlebell Swings
25 Minute Cap
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