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
Back Squat (20 minutes 5 X 2- 85%)
30/12/2020 Trifit ish (Time)
40 Kettlebell Swings 24/16kg
40 Pull-ups
30 Kettlebell Front Rack Lunges
30 Chest to Bar Pull-ups
20 Kettlebell Single arm Thruster
20 Bar Muscle Ups / Strict Pull-ups + Push-up
15 Minute Cap
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