CrossFit D.E.C.K – Midday Metcon
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 8 (No Measure)
2 Rounds
20 Hollow Rocks
30 second right side plank
20 V-ups
30 second left side plank
20 V-ups
30 sit-ups
6 Minute Cap
10/07/2019 (Time)
3 Rounds For time
20 Single arm dumbbell Ground to Overhead
20 Meter Overhead Walk
20 Down ups
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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