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 75 (AMRAP – Reps)
In 6 Minutes 2x
20 Alternating Gymnastics Crunches
20 Hollow Rocks
20 Military Sit-ups
20 Plank Jump Outs
Remaining time Max Effort V-Ups
24/7/26 (AMRAP – Rounds & Reps)
22 min AMRAP
200m suitcase carry 1×32/24kg
4 rope climbs/ 20 single arm kb deadlifts
20/15 calorie machine
400m run
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