CrossFit D.E.C.K – CrossFit Foundations

Cherish Mobility to Vitality #1 (Checkmark)

Five finger motions. Start with pinky

Wrist articulations. Clasp fingers. Waves. Palms in/out

Wrist spins. Slow manipulations

Elbow spins. Deliberate rotations. Palms up/down

Shoulder shrugs/holds. Rotations.

Head side to side holds.

Neck rotations.

Side bends. Crunch/stretch

Torso rotations

Hip circles. Pelvis tucks/flare

Knee circles

Butt kicks

Ankle angle taps

Flex and extend toes/whole foot

Calf raises. Press through toes.

Toes up good mornings

Single arm strict overhead press

Rainbows to stretch thoracic

Straight arm reach backs

5x e/s knee raises holding rig

5-10 box squats

5-10 double leg lifts with a lean back

5-10 ring rows

Foundations Strength Week 1 #1 (Checkmark)

8 calories bike

5 Clean and Jerks

3 Clean and Jerks

2 Clean and Jerks

Increase weight slightly

Foundations Week 1 WOD 1 (Checkmark)

21-15-9

Body rows/ Pullups progressions

Power Clean and Jerks

Burpees over the bar