CrossFit D.E.C.K – CrossFit
Box warm up 2 (No Measure)
3 x
30 sec box hip stretch
30 sec kettle bell hang
30 sec lateral box step over
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 3 (No Measure)
2 rounds for quality
15 hollow rocks
15 v-ups
30 sit-ups
30 second plank
6 minute cap
31/07/2019 (Time)
3 rounds for time
10 Strict Handstand push ups
20 Sit ups
10 Box Overs 24/20 inch
200m run
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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